10 April 2015


Front Squat 3 x 5




  • Bottom to Bottom Squats
  • Push Press (A: 95/65; Rx: 75/55; S: 45/35)
  • Flutter Kicks
  • Hang Cleans (A: 95/65; Rx: 75/55; S: 45/35)

Rest 1 Minute Between Tabatas

** This is one of the performance WODs for our Performance, Nutrition and Lifestyle Challenge kicking off on Monday, 13 April.  All participants will need to ensure they record their scores (reps for each round and each movement).   If you are interested in signing up for the Nutrition Challenge you can do so via one of the two links below.  



2 Minute Boat Pose Hold

Rest 15 Seconds

4 x 30 Seconds MB Wood Choppers (10 sec rest between sets)


Performance, Nutrition and Lifestyle Challenge Sign Up:

We will be launching our Spring 2015 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 13 April and running it through Saturday, 16 May.  Just in time for the summer! Below is a link to register for the five-week challenge.  The entry fee is $65 for individuals and $120 for couples.   Upon registration you will receive a link to an online folder with everything you need for the challenge to include rules, schedule, score log, food guidelines, FAQ, recipes, etc.   If you are unsure if the challenge is right for you, please feel free to give me a call or send me a personal message. 

Nutrition Challenge Individual Registration

Nutrition Challenge Couples Registration


The CFK PNL Challenge is a five week challenge designed to help give you the tools to establish a healthier life style.  This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.  The challenge does not focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction, as well as healthy supplementation.  We often have members who are looking to make positive changes in their lives, but at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition. We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives, I encourage you to sign up and take the first step.