GYM CLOSED TODAY. Normal timetable resumes on Wednesday, get fired up to start the year with a classic workout and a great benchmark of your current level of fitness. ...
Classes today: 6am 5pm For time: 1000m Run 50 Pushups 20 Hollow Rocks 800m Run 50 Overhead Lunges (20/15kg) 20 Hollow Rocks 400m Run 50 Wall Ball (9/6kg) 20 Hollow Rocks httpv://www.youtube.com/watch?v=VyrUmzIHmzw httpv://www.youtube.com/watch?v=iO6hltfjyzg...
Classes today: 7.30am 8.30am OPEN WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20") 12 Push press (52.5/35kg) 9 Toes-to-bar httpv://www.youtube.com/watch?v=mMU4_evJHKA&feature=player_embedded...
6am - Normal Class 4pm - Open Gym 5pm - Open Gym For time: 800m Row 80 Double Unders 80 Kettlebell Swings (24/16kg) 80 Double Unders 800m Run httpv://www.youtube.com/watch?v=TBValPkH8aI ...
Class times today: 6am 4pm 5pm A) Partner WOD - 10 minute cutoff. Get it all done, any combo, any order, both partners working at the same time. "Angie" 100 Pullups 100 Pushups 100 Situps 100 Squats B) Individual WOD: “Elizabeth” For time: 21-15-9 Squat Cleans (60/40kg) Ring Dips httpv://www.youtube.com/watch?v=1Az1Zrc6vWQ...
The gym is closed today so here is a workout that you can do at home or in the park: 2 rounds for time: 21 Lunges (L+R = 1 rep) 21 Pullups 21 Squats 21 Hand Release Pushups 21 V-Ups 1000m Run (4 minutes continuous run if unsure of distances) httpv://www.youtube.com/watch?v=kgU4Hk2JIFo...
We hope you all have a day filled with fun, family and friends, and when you're ready to return - the barbells will be waiting for you. httpv://www.youtube.com/watch?v=uwpbpyYxIDA...
Today's class times are 6am and 5pm. “12 Days of Christmas” 1 Burpee 2 Turkish Get-ups (15/10kg) 3 Press (42.5/30kg) 4 Box Jumps (24/20") 5 Pushups 6 Squats 7 Sit ups 8 Wall Ball (9/6kg) 9 Double Unders 10 Kettlebell swings 24/16kg 11 Pullups 12 Thrusters (42.5/30kg) Early days at CFK....
httpv://www.youtube.com/watch?v=N54AmNxPtjA...
