Workout of the Day

02 Jan
2

Class times: Friday – 6am, 9.30am, 5pm, 6pm. Saturday – 7am, 8am.   “JJ” For time:   1-2-3-4-5-6-7-8-9-10 Squat Cleans (85/57.5kg)   10-9-8-7-6-5-4-3-2-1 Parallette HSPU (6/4″ deficit)    

01 Jan
2

Class times for Thursday and Friday 6am 9.30am 5 and 6pm   Solo or Partner WOD   “2020”   For time, in any order, 20 reps of:   Box Jumps (24/20″) KB Swings (24/16kg) Weighted Lunges (24/16kg) SDHP (24/16kg) Pushups Toes-to-Bar Back ... Continue Reading

30 Dec
0

The gym will be closed over the next two days (Tuesday and Wednesday).   It’s been another great year of fitness and fun at CFK. From all the staff we hope you enjoy your New Year celebrations and get ready to flick the switch on Thursday and launc ... Continue Reading

29 Dec
2

Class times: 5, 6, 9.30am. 4, 5pm 6pm (Open Gym)   – Alternating EMOM at each station – 3 stations – 10 minutes per station (5 rounds of each movement)   A) 5 Back Squats 10 Toes-to-Bar   B) 4 Turkish Getups (2 x L, 2 x R) 15/12 Calor ... Continue Reading

27 Dec
1

CrossFit – 7, 8am   A) “Mary”   AMRAP in 20 minutes: 5 HSPU 10 Pistols 15 Pull-Ups   or   B) “Sisson”   AMRAP in 20 minutes: 1 Rope Climb (wear shin Protection) 5 Burpees 200m Run   (10/5kg vest)  

26 Dec
1

CrossFit – 5, 6, 9.30am, 4pm. Open Gym – 5pm.   For time:   5 x 60 Double Unders 15 Pushups 10 Deadlifts (110/80kg)   rest 5 minutes   400m Run 40 Wall Balls (9/6kg)   rest 5 minutes   5 x 20 Calories 15 Hang Power Cleans (50/35kg) 10 Fr ... Continue Reading

23 Dec
1

7am CrossFit 8am CrossFit   A) 2 x AMRAP in 10 minutes:   1) 100 Double Unders 20 Box Stepups (24/20″. 20/15kg) 30 Alternating Dumbbell Snatches (20/15kg)   2) 10 HSPU 20 Calories 30 Situps   or   B) Superset 12-11-10-9-8-7- ... Continue Reading

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