Workout of the Day

22 Dec
2

**Additional times available today. The CFK Christmas WOD will also be programmed for tomorrow (Tuesday) in case you miss it today (Monday), as well as a different Option B. Class schedule: – 5am, 6am CrossFit – 7am Open Gym – 9.30am Cro ... Continue Reading

20 Dec
0

Note: there are no HIIT or Olympic Lifting classes until we return to the normal timetable.   Christmas timetable:   Monday, Dec 23 – 6am, 5pm only. Tuesday, Dec 24 – 8am only. Wednesday, Dec 25 – closed. Thursday, Dec 26 – c ... Continue Reading

20 Dec
1

A) AMRAP in 20 mins: 2 minute Plank 20 Shoulder-to-Overhead (60/40kg) 20 Toes-to-Bar 20 Calories 20 Front Squats (60/40kg)   or   B) With a continuously running clock complete 5 thrusters every minute:   0 – 5 (35/25kg) 5 – 10 (42.5/30kg) 1 ... Continue Reading

19 Dec
1

“Bradley”   10 rounds for time:   100m Run 10 Pull-Ups 100m Run 10 Burpees (6″)   – 30 seconds rest

18 Dec
1

Normal classes this afternoon at 4, 5 and 6pm (no kids class).   A) Snatch   1-1-1-1-1-1-1-1   B) AMRAP in 10 minutes: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats (62.5/45kg) 50 Double Unders  

17 Dec
1

A) Back Squat   7 x 4 @ 80 – 85%   B) Split Jerk   7 x 2  

16 Dec
1

A) AMRAP in 8 minutes: 3 Deadlifts @70% 3 Strict Pull-Ups 6 Pushups   B) EMOM x 8 5 Dips + 5 Box Jumps   C) EMOM x 8 5 DB Hang Clusters  

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