Crossfit Kitchener
543 Mill St. N2G 2Y5 Kitchener, ON, Canada

As 2020 comes to a close let's choose to remember all of the positive and good that have occurred during this challenging and eventful year. If you look hard enough you'll find the silver lining so take a moment today to be still, breathe, reflect and make peace with a year that has brought anguish and hardship to so many. Take a moment to think of those who have lost loved ones, list all of the things and people who you are grateful for. Find Forgiveness in those who in ...your mind have done you wrong. Finish off 2020 with an act of kindness. Imagine if everyone did this.... how powerful would that be! Through struggle comes growth and through growth comes change so let's all grow together as we enter 2021 and continue being kind to each another and keep looking for that silver lining. Embrace what is and be good to yourselves. Stay healthy and strong. Let self care be a big focus in 2021. And don't forget to laugh often ! We've got this!! Stay Strong I am grateful for all the love and support I've received since reopening CFK in July. It hasn't been easy. Thank-You from the bottom of my heart to all of our amazing CFK members and coaches who have been like family, for pulling together, working their butts off in the gym and making the best out of a crappy situation by adapting and rising above all of the protocols and changes that have occurred this year. It's easy to forget all the amazing moments and events that have occurred at CFK over the last 5 months. Here's a trip down memory lane. Thank you and Happy New Year

My gift to you . The gift of fitness. It's time to move and work off those Christmas Calories! Boxing Day Body Weight Blitz For Time... 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats Complete the work in the order written, starting each new segment with 10 burpees. Score is the time it takes you to complete all the repetitions650 reps in total. Tips and Strategy Keep a steady pacea good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement. Remember: Hero WODs like this are designed to honor fallen men and women, so work hard. Intended Stimulus This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (burpees, push-ups, lunges, sit-ups, and air squats) you should move constantly and take very little rest. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement. Scaling Options This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level (see: Push-Up Scaling | Sit-Up Scaling) so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD. Beginner A 10 Burpees 10 Burpees 15 Push-Ups 10 Burpees 15 Push-Ups 20 Lunges 10 Burpees 15 Push-Ups 20 Lunges 25 Sit-Ups 10 Burpees 15 Push-Ups 20 Lunges 25 Sit-Ups 30 Air Squats Beginner B 10 Burpees 10 Burpees 15 Incline Box/Bench Push-Ups 10 Burpees 15 Incline Box/Bench Push-Ups 20 Lunges 10 Burpees 15 Incline Box/Bench Push-Ups 20 Lunges 25 Anchored Sit-Ups 10 Burpees 15 Incline Box/Bench Push-Ups 20 Lunges 25 Anchored Sit-Ups 30 Air Squats

Finished off 2020 with our 12Th Annual 12 days of CrossFit Workout. A different variation this year but still fun! Thanks to all our awesome members for all their support this year! We will come back stronger than ever ! Stay well and enjoy some quiet time. Happy Holidays

What an awesome turnout today for our 12th annual Remembrance Day WOD Murf. Lots of people wearing red to commemorate the men and women who served and sacrificed their own lives for our freedom. Completing Murph is an accomplishment in itself. We had lots of people pr today , some wore weight vests and for many it was their first Murph and for others it was their 10 Th! Congratulations to all for showing up for this meaningful and gruelling WOD

There was a technical glitch with the Halloween WOD post so this is a repost: It was a great day at CFK yesterday kicking off our 3 week Fall intramural challenge on Halloween. Thanks to everyone for showing their true Halloween spirit by showing up dressed up in a costume and participating in the WOD

As many of you know, Halloween has been a big deal at CFK ever since kicking off our First "Nightmare on Mill Street" Team competition back in 2011. This team competition centered around Halloween became an annual event for 5 years and then continued as a fun in house intramural competition. What has made our event so unique and is the big focus on dressing up in costume; let me tell you, we've had some very interesting and creative costumes over the years! Community is a b...ig part of CrossFit and bringing our community together through the many social events we've organized over the years has helped to make CFK a special place for many. Due to covid, it has been very challenging to organize events but we want to keep the Spirit of Community alive during these challenging times by offering a fun 3 week partner challenge. The criteria is below 1.Commit to 3 Saturday's (Oct 31, Oct 7, Oct 14) at any of the scheduled time slots (8 am, 9:15 am, 10:30 am) 2.Find a friend to team up with who is similar to your fitness level. Mixed teams of male/female are allowed. If you need a partner, let us know and we will find a friend for you. 3.Choose a division. Scaled or Rx'd and sign up on Mind Body for a time slot asap! 5.Workouts for week 1 and 2 are posted on Sugar WOD. Top 5 teams scaled and rx'd will gain points for their team 4.Complete the additional challenges listed below to gain extra points for your team. - Dress up in Costume on October 31st. Be as simple or elaborate as you want. This is a big deal as 50 points per person are awarded here! Extra points for the team with the most creative and funniest costumes. - Complete weekly physical challenges at the gym. 1 challenge per week will be posted ( ie max pushups in a minute, 400 m run, 50 wall ball for time etc..) - Social Media points. 1 challenge per week will be posted ( ie write a cfk google review, facebook/Instagram post mentioning CFK) - Posting scores on SugarWOD with a comment and fist pumping friends Are you in? I hope so! Find a friend or email me if you need someone to partner with. Start planning your costume! Most importantly let's make this a Fun 3 week challenge! 3-2-1 GO!!! Joanne

October 6th!! The start of our next BOOTCAMP. Be a part of something where you feel inspired and motivated. It’s a safe/clean and non-judgemental environment to get fitter, stronger and feel better. ... Who’s In? To register, Email: [email protected]

Thursday October 1st Remembering Paul T. Paul was a long standing coach at CFK from 2009-2017. Three years ago he passed away from Colon Cancer. He would have been 36 years old on October 1st. Paul dominated Cindy and had the top score at CFK for years and he also had a passion for Olympic Lifting. We will honour and remember Paul today by doing one of his favourite CF WODs, CINDY combined with Snatches to create a memorial WOD called Paul T. Let’s crush it for Paul today...! If you have a crushing cancer shirt, please wear it! Today's WOD Paul T 20 minute Amrap 5 Squat Snatches 95/65 10 Pull-up's 15 Burpees Rx'd + 5 Squat Snatches 135/95 10 Chest to Bar Pull Up's 15 Burpees

Keeping our CFK community safe during these challenging times is our top priority. In addition to the increased daily cleaning and sanitizing and other protoco...ls put in place we've taken it a step further by investing in a Fogger to further sanitize our facility. It provides great coverage and and kills everything on surface. We use our fogger with vital oxide, the hospital grade disinfectant with the safest MSDS rating of 0-0-0. This product is Health Canada and EPA approved to combat COVID-19. It is biodegradable, non-corrosive, non-hazardous, not irritating to the skin and fragrance-free. See more

NEW! Slow Flow & Mobility Yoga Class Sunday Sept 13th @ 10:45 am-11:45 am Whether your new to yoga, looking to increase you mobility or capitalize on your workouts - gain the needed flexibility and mobility in this all levels welcome class. Lindsay will guide you through a practice designed to increase range of motion, reduce inflammation and improve circulation. Get your juices flowing, your mobility going and recovery started.

What a perfect night for our CFK reopening celebration and fundraiser supporting Nicole and her road to recovery last night. $900 was raised at the event not including CFK donations made on the go fund me page. Thank you to everyone for their support. What a perfect and positive way to end the Summer with a balance of fitness, mindfulness and live music. Thanks to Musicians Jenny and Darryl from @her_plus_1 for the live music. and Adelia from @ohsweetmama for selling her amazing tarts and donating all the money back to the cause. Another big thank you to Lindsay for leading everyone through a relaxing yoga practice. Feeling proud and grateful of the awesome community we have at CFK.

DAILY MINDSET **If you fight for your limitations, you get to keep them. -Jim Kwik** Our harshest critic is in between our ears.... We’ve all been there... telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough. Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on. Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage. Community WOD 6 pm Friday. Everyone welcome! Non members contact [email protected] to register. Amrap 30 Teams of 3 200 meter prowler or sled barrow or med ball run max Plank Hold 45/25 or unweighted rest 200 meter prowler or sled barrow or med ball run Max Squats 45/25 or unweighted rest 200 meter prowler or sled barrow or med ball run Max Plate Snatches 45/25 or unweighted rest 200 meter prowler or sled barrow or med ball run Max Overhead Lunges 45/25 or unweighted rest. Team mate 1 completes the 200 m prowler, sled or run while partner 2 does max reps of each movement. Team mate 3 rests. Switch to next movement. Complete as many rounds/reps as possible in 30 minutes.

Please watch this interview of Victoria receiving her award! You did such a great job and we appreciate your acknowledgment and representation! We love that you are part of our CFK family and are very proud of you Victoria! https://www.instagram.com/tv/CEcT2YhJjyz/

The hardcore 5:45 am crew working out hard in the dark

Congratulations to Coach Vic who was selected along with 9 other students to receive the $1500 scholarship from KSA (Kitchener Sports Association). They award it to student athletes a year for their athletic, community and academic involvement. We're proud of ya Vic!

Please Join us on Friday, Sept 4, to celebrate the reopening of CFK! Feel free to participate in either or both, the Community Workout (6pm-7pm)and Sunset Yoga (7:30-8:15)lead by Lindsay Mustard or just come out and listen to some live music by the amazing duo, Her Plus 1 starting at 8:30-10:00. We will be outdoors, and physical distancing in effect. We are raising funds to help support Nicole through this difficult time, and in advance appreciate any help . Refreshments wi...ll also be provided including delicious tarts from Oh Sweet Mama, Adelia Dias https://www.instagram.com/ohsweetmama/?hl=en . (Adelia is donating 100% of profit from the tarts to Nicole's Fund) Looking forward to seeing you all there!

DAILY MINDSET **What you resist, persists.** What would you think about if I told you to *not* think of a pink giraffe?... The same effect takes place if I tell you don’t slow down as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. Instead of focusing on what not to do, let’s focus on what *to do*. Let’s turn don’t slow down on that last 400 meter run into I can hold this pace. Transition don’t eat those cookies, let’s go snack on some celery. If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely. Today’s WOD Dumbo 5 Rounds [25 Minute Time Cap]: 21/15 Calorie Assault Bike 18 Alternating Dumbbell Power Snatches (50/35) 15 Burpees 12 Single Dumbbell Box Step-ups (50/35) (24/20) This Cool Kid has CRAZY Mobility!

DAILY MINDSET **Hope and despair are both self-fulfilling prophecies. Ernest Hemingway** If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.... Yet, they were there the whole time. We as humans have what’s called the Reticular Activation System, which helps us see more of what we’re actively thinking about. It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world. Are we focused on what might go wrong? Or are we focused on what will make it go right? Today's WOD for August 20th " Nicole AMRAP 20: 400 Meter Run Max Strict Pull-ups Welcoming Back Lindsay to CFK! This Gal is a force to be reckoned with! Crushing the wods like it's nobody's business. Lindsay is also a Yoga Instructor and Osteopath Student. She is looking for some CFK volunteers for her Osteopathy program to do some free manual therapy treatments. Read about it below! Bio: Lindsay has an unshakeable passion for healthy eating, fitness and yoga. Her desire to help others has grown out of her own life experiences. Her love for sports and exercise exposed Lindsay to yoga at a young age. What started as a passion for teaching yoga, led her to become a Personal Trainer, Holistic Nutritionist and to study at the Canadian Academy of Osteopathy with plans to graduate in April of 2022. Yin Yoga Blurb: Looking to add more mobility to your weekly routine? Yin yoga stretches both the deep connective tissue between the muscles, in addition to the superficial fascia throughout the body. By reducing this connective tissue tension, mobility, circulation and flexibility are improved - which means better workouts for you! Bring your mat and your patience as this style of yoga is a little slower than you're used to! Osteopathy Blurb: Lindsay is currently in her third year at the Canadian Academy of Osteopathy in Hamilton. As part of her studies, Lindsay needs volunteers who are open to receiving Osteopathic treatment! Osteopathy is a passive form of manual therapy that addresses all tissue types; musculoskeletal, neurovascular, visceral and lymphatic. With this holistic perspective, Lindsay is able to treat the body as a whole, looking at the structure of the body and the interdependence throughout the body. If you are interested in being a volunteer and receiving free manual therapy treatments, please contact Lindsay directly. Email: [email protected] Cell: 519-573-7000 Website: www.lindsaymustard.com

DAILY MINDSET **How much do you care about getting better?** Sounds like a silly question, but most don’t think about this. ... When we truly care about getting better, our view on things change. We see events as means to grow truly chances to improve ourselves. The opposite is when we view everything as a test. When we find ourselves comparing against others, stuck on the thought of viewing X as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better? Today's WOD for Wed August 19th "Shoot Your Shot" AMRAP 18: 45 Wallballs (20/14) 30/24 Calorie Row 15 Deadlift * This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance * With bigger sets of wallballs and heavier deadlifts, we're looking to chip away at manageable sets today * Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds CFK Bootcamp back by popular demand! A great way to ease into high intensity training before committing to regular CrossFit classes. If you have friends who are interested in getting fit, this is a great way!!! Only $12.50/session!

Today’s WOD Over and Out For Time:... 20 Power Snatches 95/65 20 Lateral Barbell Burpees 20 Overhead Squats 95/65 20 Lateral Burpees 20 Squat Snatches

Hey friends! We're looking to offer a 45 minute weekly or bi-weekly yin / slow flow yoga class here at CFK depending on the interest! For those of you who are looking to add yoga to your weekly mobility routine, can you please vote below for the times that accommodate your schedule best! If there's another time that you'd like to see available, please post it in the comment section below and we'll see what we can do! Thank you in advance!

Introducing these awesome new peeps to our CFK Fit Family . Welcome Aboard Karina, Lakshimi, and Abi.

There's magic in the air at CFK! Lots of pr's in only 3 short weeks after reopening. Challenging times creates Strong people and we have amazing strong people motivating and pushing each other to be better at CFK!!! Scott nailed his handstand walk today. A new 25# pr for him! Congrats Scott!

Guess what's in store for tomorrow's workout ??? 3-2-1 GO!

Today's WOD "Free Agent" 6 Rounds For Time: 200 Meter Run... 21 Wallballs (20/14) 15 Kettlebell Swings (53/35) 9 Chest to Bar Pull-ups Welcome Katie and Jonathan to the CFK Fit Fam! Enjoy the journey

Only 2 spots left for our 4 week IGNITE BOOTCAMP starting tomorrow night! Time to shed those unwanted Covid pounds, get back into a workout routine before the Fall and feel good again! We can get you there! All fitness levels welcome at this fat loss and strength building bootcamp ! Only $10.50/session. Email [email protected] to get started

ONLY 2 SPOTS left for our 4 week IGNITE BOOTCAMP starting on Tues August 4th @ 7:30 pm. Email [email protected] Holiday WOD Hold on to your Baby!... For Time (with a Partner) 2 rounds 400 meter Medicine Ball Run (20/14 together each holding a med-ball) 30 Burpees 30 Jumping Lunges 30 Air Squats 30 Mountain Climbers 3 minute Plank Hold 400meter Medicine Ball Run One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees. With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Both athletes will do the 400-meter Run together with the Medicine Ball. Score is the time on the clock when the last 400meter Run is completed. Tips and Strategy Overall, this workout consists of simpler and lighter movements. However, don’t assume simple means easy. Simple indicates an opportunity to only focus on speed and intensity. Trade off sets of 10-15 reps with your partner and maintain the fastest cycle time as possible on reps. The goal is to sprint for the entire workout. No pacing or gaming, this workout is built to test your ability to continually find a new max speed and never let up

Welcome Clint to our CFK Fit Fam ! He's a man on a mission! Welcome aboard Clint! Saturday Fun Day is...... Partner WOD... Buy in: 10 wall walks 5rds 30 KB snatch 1.5/1 50 Box jumps 100 Russian twist 20/14 50 Med ball clean 20/14 30 Burpees Cash out: 10 wall walks

Meet our Newest Member "Dan the Man". Watch out for this dude. He's fierce! Welcome Aboard Dan! Today's WOD "Karen meets Annie "... 40-30-20-10 Wall ball 20/14 Double Unders Situp's

Today's WOD Press Complex Build to a Moderate to Heavy Complex: 2 Push Presses... 3 Push Jerks "Overreaction" 15-12-9: Push Press (115/85) Dumbbell Box Step Overs (50/35) (24"/20") Directly Into... 15-12-9: Push Jerks (115/85) Box Jump Overs (24"/20" Staying a safe distance while getting strong together

IGNITE BOOTCAMP back by popular demand! Only 5 spots left. Don't let Covid get you down and keep you from getting fit and feeling good again. This fat loss, muscle building high intensity bootcamp will keep you coming back for more! All fitness levels are welcome. Only $125 for 12 sessions. $12/session. Our spacious, safe and well cleaned facility is an ideal set up during Covid allowing lots of distance apart while still working together and has 10 spacious WOD pod stations with lots of room for multiple movements.Email [email protected] to sign up ! Don't delay! Just Do It! You deserve it

Keeping people safe and strong at CFK during these trying times. Stay positive! We've got this!

Beautiful day for a leisurely 2 k Row. NOT! Well done everyone! Getting back to some base line testing. Onward and Upward! Today's WOD AMRAP 5: 600 Meter Run 1 Round of "Cindy" Max Squat Cleans (95/65) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of "Cindy" Max Squat Cleans (115/85) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of "Cindy" Max Squat Cleans (135/105) http://crossfitkitchener.com/2020/07/28/july-29th-2020/

Heartburn at CFK today ! Welcome back to the pain train Today's WOD For Time: 2,000 Meter Row "Core Cash Out" 3 Sets: 10 Rower Pike-ups 20 Flutter Kicks (3-Count) 30 Second Hanging L-Sit http://crossfitkitchener.com/2020/07/27/july-28th-2020/

Today's WOD For Time: 1 Mile Run 10 Rounds of "Bergeron Beep Test" 1 Round of "Bergeron Beep Test": 7 Thrusters (75/55) 7 Pull-ups 7 Burpees NEW CFK BOOT CAMP starting August 5th. Only 10 Spots available! 4 weeks, 3x/wk. HITT style 1 hr classes designed to burn fat, build muscle and make you SWEAT in a motivating, supportive and fun environment $125. Register on our on line store. Any questions contact [email protected] http://crossfitkitchener.com/20//26/monday-july-27th-2020/

Stronger Together at a safe distance apart Great turnout at the 9:15 am class today! Great to see some new faces! Thanks for an awesome first week back!! Today's WOD On the Minute x 10: 7 Burpees Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10: 5/4 Calorie Assault Bike Max Side Plank in Time Remaining (Switch Each Round) http://crossfitkitchener.com/2020/07/25/july-27th-2020/

Meet Sal! Our newest member since CFK reopened on Monday. First workout was on the assault bike and he Today's WOD 30 min AMRAP in Pairs Max Sled Push Distance (55# / 35#) While 1 person pushes sled for 100 m, 1 person does one of the below movements 40 DUs 30 Russian KBS (1.5 / 1.0) 20 situps 10 Burpees http://crossfitkitchener.com/?p=25012

Remembering Paul T. Paul was a long standing coach at CFK from 2009-2016. Three years ago today he passed away from Colon Cancer. Paul dominated "Cindy" and had the top score at CFK for years. We will honour and remember Paul today by doing one of his favourite CF WODs, CINDY! Let's crush it for Paul! Today's WOD "CINDY" AMRAP in 20 minutes [ 314 more words ] http://crossfitkitchener.com/2020/07/23/friday-july-24th/

Today's WOD 5 Rounds: 100' Walking Lunge 30 AbMat Sit-ups 30/21 Assault Bike/Rower DESCRIPTION * This longer triplet workout combines bodyweight movements with calories on the bike or rower. * The nature of all 3 movements allows for constant motion over the 5 rounds * The intended time range for this "sweat fest" style workout is between 20-30 minutes http://crossfitkitchener.com/?p=25002

One of our OG's Wasted after 7 Wonders WOD. It feels so good to be back:) Today's WOD AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24"/20") Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24"/20") Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 6 Front Squats (155/105) 6 Burpee Box Jump Overs (24"/20") http://crossfitkitchener.com//07/22/wednesday-july-22nd-2/

Thanks to everyone who showed up today for the first WOD back after our four month shutdown. The energy at CFK was amazing! Looking forward to a fresh new start with awesome people! Today's WOD 3 Rounds: 7 Deadlifts (115/85) 7 Toes to Bar 7 Push Presses (115/85) 700/500 Meter Row 3 Rounds: 7 Deadlifts (115/85) 7 Toes to Bar 7 Push Presses (115/85) 700/500 Meter Row 20 minute time cap http://crossfitkitchener.com//07/20/tuesday-july-21st-2020/

What an fantastic first day back at CFK. Thanks to everyone who showed up and for bringing such great energy to the classes. Looking forward to fresh new start. Stronger Fitter Better DAILY MINDSET If you set your bar at amazing, it’s awfully difficult to start. - Seth Godin... Comparing ourselves to others is a double-edged sword. We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals. But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need that to thrive. It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place. The world-class set of golf clubs doesn’t teach a proper swing. Practice does. "7 Wonders" 3 Rounds: 7 Deadlifts (115/85) 7 Toes to Bar 7 Push Presses (115/85) 700/500 Meter Row 3 Rounds: 7 Deadlifts (115/85) 7 Toes to Bar 7 Push Presses (115/85) 700/500 Meter Row 3 Rounds: 7 Deadlifts (115/85) 7 Toes to Bar 7 Push Presses (115/85) WORKOUT DESCRIPTION This balanced workout includes gymnastics, weightlifting, and mono-structural pieces You'll complete all 63 reps before advancing to the rower

A video demonstration to show the safety protocols that CFK has put in place to protect our members during Covid while continuing to offer an amazing workout experience. Looking forward to a fresh new start tomorrow after a long break. Let's do this ! 3-2-1 GO!

Looking forward to our first official reopening day today (Monday) after a 4month shut down due to covid. Gym is all set up with Covid protocols and is looking awesome! Can't wait to see everyone! Let's do this! 3-2-1 GO! Today's WOD "Ladybug" 3 Rounds For Time: 1 Round of "Kelly" 1 Round of "Helen" DESCRIPTION Today's workout combines "Kelly" and "Helen" - 2 classic benchmark workouts [ 56 more words ] http://crossfitkitchener.com/20//19/monday-july-20th-2020/

Today's WOD "Ladybug" 3 Rounds For Time: 1 Round of "Kelly"... 1 Round of "Helen" DESCRIPTION Today's workout combines "Kelly" and "Helen" - 2 classic benchmark workouts 1 Round of "Kelly": 400 Meter Run 30 Wallballs (20/14) (Kilos: 9/6) 30 Box Jumps (24"/20") 1 Round of "Helen": 400 Meter Run 21 Kettlebell Swings (53/35) (Kilos: 24/16) 12 Pull-ups This is a longer, balanced piece that includes gymnastics, weightlifting, and cardio The intended time range here is between 20-30 minutes. Looking forward to seeing everyone tomorrow (Monday ) for our first official WOD after a long break. Don't worry you won't be expected to wear a mask during the workout.

Thanks to those who came out to the Welcome Back WOD today. It was great to see everyone working hard in the hot sun. Can't wait to reopen CFK on Monday after a 122 day shutdown. We are ready! Let's do this! 3-2-1 GO!

Welcome Back Outside WOD After 122 long days, CFK is finally open again. Let's Go! For time... Buy In 400m run 122 Goblet Squats 1.5/1.0 or weighted 122 Push-Up's 122 Double Unders or 250 singles 122 Overhead Alternating Lunges 25/15 122 Medball Situp's 20/14 or unweighted 122 Mountain Climbers Cash out 400m run Partition the reps however you see fit. Example 25/25/25/25/22

It's hard to believe it has been 122 days since CFK closed due to Covid! Time to get moving again!! Stronger Fitter Better!!! WELCOME BACK WOD For Time: Buy in: 400m run 122 Goblet Squats 1.5/1.0 or unweighted 122 Push-up's 122 Double Under's or 250 singles 122 Med Ball Sit-up's 20/14 or unweighter 122 Alternating Overhead Lunges 25/15 or unweighted [ 30 more words ] http://crossfitkitchener.com///17/saturday-july-18th-2020/

Today's WOD (7am class) AMRAP 20 3 Squat Snatch 155/105 6 Overhead Squat 155/105 9 Toes to Bar Round for round with partner Bring a Friend WOD (8am and 9am ) 36 min AMRAP with partner 5x 50ft shuttle run 15 air squats 5x 50ft shuttle run 15 HR pushups 5x 50ft shuttle run 15 KB deadlifts 5x 50ft shuttle run 15 burpees 5x 50ft shuttle run 15 pull-up's or ring rows Each person does movement once before moving on. http://crossfitkitchener.com/2020/02/28/february-29th-2020/

Here's some amazing tips from @MarcusFilly on the Kipping Dip... https://www.youtube.com/watch?v=jD5ZTjWtiX4

Today's WOD With a partner I go you go 12 min amrap 3 shuttle runs 10 squat jumps 2 min rest 12 min amrap 150 m row 7 burpees 2 min rest 12 min amrap 10 R KB swings 2.0/1.5 100 ft farmers run http://crossfitkitchener.com/2020/02/21/february-22nd-2020/