Workout of the Day

28 Dec
1

7am and 8am classes only   A) “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 1 ... Continue Reading

27 Dec
1

8am class only 9am Weightlifting – Dan won’t be in to coach this session, it is an opportunity for the weightlifters to work through their program.   Tabata time   8 rounds per station 20s : 10s (work : rest) Complete all 8 rounds at eac ... Continue Reading

26 Dec
1

8am class only   AMRAP in 20 minutes: 20 Dumbbell Snatches (20/15kg) 5 V-Ups 20 Box Jumps (24/20″) 5 V-Ups 20 Goblet Squats (20/15kg) 5 V-Ups      

23 Dec
0

Christmas / New Year schedule: Monday, Dec 24 – regular class timetable Tuesday, Dec 25 – closed Wednesday, Dec 26 – closed Thursday, Dec 27 – 8am class Friday, Dec 28 – 8am class, 9am Weightlifting Saturday, Dec 29 – 7 ... Continue Reading

23 Dec
2

– normal class schedule   12 Days of CFK Christmas (2018 edition) – perform the rep scheme as per the song     1 Cluster (40/25kg) (^52.5/35kg) (^^65/45kg) 2 Front Squats (40/25kg) 3 Shoulder-to-Overhead (40/25kg) 4 Hang Power Cleans (4 ... Continue Reading

21 Dec
1

For time:   120 Double Unders 60 Squats 30 Push Presses (45/30kg)   2 x 60 Double Unders 30 Squats 15 Push Presses   3 x 40 Double Unders 20 Squats 10 Push Presses   BBF – sub Pushups for PP

20 Dec
1

A) Ring Row 5 x 8   B) Ring Dips 5 x 8   C) With a 10 minute cap: 800m Row Then AMRAP 10 RKBS (24/16kg) 10 Wtd Lunges (24/16kg) 10 Toes-to-Bar  

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