Sunday August 13, 2017

 Today we are going to try our hand at a piece of the action that Justin and Mike are up to in Los Angeles today!

A:) 15:00 running clock, complete:

in 10:00 max load complex of 1 clean and 2 front squats and 1 STOH

remaining time to 5:00 cap

24 toes to bar, 24 deadlifts @225#/155#

B:) 6RFT

12 dumbbell snatch @70#/45#, 12 box jump overs

*Scale as needed and for available dumbbell weight!


Saturday August 12, 2017

The tradition lives!

Fight Gone Bad

3 rounds for max reps

1 min wall balls

1 min sumo deadlift high pulls 75/55

1 min box jumps 20″

1 min push press 75/55

1 min row for calories

1 min rest


Score is total of reps plus calories for the row.

Friday August 11, 2017

A.) 6*2 Overhead Squats every 90 seconds @80-85%

B.)  Bear Complex

5 rounds for load

7 unbroken sets of

1 power clean

1 front squat

1 push press

1 back squat

1 behind the neck push press


Score is max weight used for your 5th unbroken round

Member Profile – Get to know Kris!

During the open, any bedhead hair-do goes!  Coach Corena and Kris pictured above shortly after mobility and before a dreaded open WOD.

It seems rather fitting that on a WOD day that is a 5km run, we are introducing our very own speed demon, Kris McKinnon…Kris has very quickly become an integral member of our gym, its community (read here he knows how to chirp) and has been a dedicated athlete making incredible gains over the last number of months.

Anyone who has laced up to run with/behind Kris knows he has the wheels to throw down a run at any given time…Kris has also worked very hard on his strength form and his numbers are shooting through the roof.

Kris is a faithful member of the sleepy 6am earlybird club and has been a regular at Tuesday and Thursday’s run club.

Please join us in a tip o’ the hat to a great addition to our CFC community and in recognition of all his hard work over the past number of months!


1.What do you do for a living?

I work as a Statistics Officer in the Research Directorate at Veterans Affairs Canada…this one pays the bills!!  I am also Head Coach of Womens Soccer at Holland College.

  1. How did you get involved in CrossFit and how long have you been CrossFitting?

I had been interested in CrossFit for a number of years but never decided to try it.  In the fall of 2016 I was taking NCCP courses and met Bish (life changing I know…in many ways!).  We chatted about CrossFit and he suggested I give the training camp a go and decide from there.  After 5 “wonderful” sessions, I was hooked.

  1. What are some of your goals in doing CrossFit?

My goal is to get better each day.  The progress I have made in these first few months has been great and I can not wait to keep it going.

  1. Biggest challenges and rewards of coming to the gym?

Biggest challenge was just making the decision to start something new, being uncomfortable.  Had to coach myself on it and being uncomfortable is where you grow as a person.  The rewards are so great.  The people, community and enjoyment of coming to the gym each and every day is awesome.

  1. Any results you would care to share?

Getting to 300# on my back squat was a huge achievement for me. I was also pretty happy with getting to 135 in push press as upper body strength has never been great.

Completing each open workout as well was tough but a lot of fun.

  1. Favorite workout or movement?

Running!!  Box jumps are a favorite as well.  Any workout that we complete has been fun to do so far and I look forward to doing them again to see my progress.

  1. Least favorite workout or movement?

OHS…like really who came up with such torture…

  1. Favorite music/song to CF to?

Anything loud!  Do not want to hear the voices in my head.

Tuesday August 8, 2017


its true, we’re doin’ it…

Run 5km


6pm olympic lifting

A.) Power Clean 5*3@70%

B.) Push Jerk 5*3@60% of split jerk

C.) 6*2 Bench Press every 90 seconds @ 80-85%

Monday August 7, 2017

You picked em!  Here we go with anniversary week WODs…


“The Sevens”


7 handstand pushups

7 thrusters 135/95, 95/65, 65/45

7 knees to elbows

7 deadlifts 245/165, 225/155, 185/135

7 burpees

7 kettlebell swings 53/35, 35/20

7 pullups

World games? Hell yes!

Our very own boys in blue, Mike C, Justin and Patrick are packing their bags and SPF 85 to head off to the big city of Los Angeles to compete in the 2017 running of the World Police & Fire Games this week.

Mike and Justin are competing in the CrossFit Rx divisions in their age groups.  3 WODs are known, with one being a floater WOD, and in true CrossFit style, one is not known yet.

WODs known to date are:

A:) for time

15 cal row, 20 pull-ups, 15 cal row, 30 thrusters @115#, 15 cal row, 40 burpees, 15 cal row, 50 double unders

B:) 15:00 running clock, complete:

in 10:00 max load complex of 1 clean and 2 front squats and 1 STOH

remaining time to 5:00 cap

24 toes to bar, 24 deadlifts @225#

C:) 6RFT

12 dumbbell snatch @70#!, 12 box jump overs

Patrick is competing in the rowing competition throwing down 2000m for time.

you can learn more, and hopefully we will see some live scoring at

Boys leave Thursday and competition gets underway a week from today.

Please send the boys some big CFC love!