December 2013

NO CLASSES TODAY Home/Park WOD For time: 1.6km Run 4 rounds of: 10 Pistols (5 x left, 5 x right) 10 Handstand Pushups (If there's no wall near by do pike pushups off a bench) 1.6km Run [caption id="attachment_5457" align="aligncenter" width="448"] Lasni[/caption]...

MOBILITY 7.30am Last WOD in the box for 2013 WOD 6.30am 7.30am 8.30am A) "DG" AMRAP in 10 minutes: 8 Toes-to-Bar 8 Thrusters (15/10kg DB) 12 Lunges (15/10kg DB) 3 minute rest, then B) Open 11.1 AMRAP in 10 minutes: 30 Double-Unders 15 Power Snatch (35/25kg) [caption id="attachment_5444" align="aligncenter" width="512"] Sen, Namoi H[/caption]  ...

Classes today: 5am 6am 9.30am No other classes. The staff at CFK wish you all a safe and happy end to 2013. Thanks for making it a fantastic year of training. 2014 - Level Up! WOD A) Power Clean 2 RM (Touch'n'Go, no pause in the rack position) B) Every 30 seconds for 10 minutes: On the...

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