November 2015

The CFK Allstar Affiliate team of Oz, Kel, Bec, Jo, Trent and Rod will be competing Saturday and Sunday afternoon in Melbourne. Again, we would like to thank everybody that contributed to the fundraising efforts, you guys are amazing and we are very lucky to...

Partner WODs A) For time: 3000m Row - Change every 250m B) For time: 30/20 Tyre Flips - Complete the reps either by working together for each flip or flipping to each other C) Double "Grace" For time: 60 Clean and Jerks (62.5/45kg) - Using one barbell go rep for rep Trent - Rx'd Champ ...

A) AMRAP in 10 minutes: 30 Double Unders (^UB) 3 Deadlifts (110/75kg) (^150/100kg) - after 5 rounds also do 10 (^15 Burpees) every round B) AMRAP in 10 minutes: 10 Wall Ball (9/6kg) (^11.5/10') 10 Box Jumps (24/20") (^30/24") - after 5 rounds also do 10 Box Dips (^Ring Dips) every round Kel - Rx'd...

2015 CrossFit King Club Championships - First Heat begins at 7am. Last Heat finishes at 10:30am. Presentation and social gathering follows. - HEAT LIST FOR 2015 CLUB CHAMPIONSHIPS - Volunteers please be at the gym by 6:30am. Spectators welcome. - Bring along a plate of food to share. - Jump In 4...

The heat lists will be finalised today. Volunteers please be at the gym by 6.30am on Saturday morning, you will be briefed with your roles at that time. Also a reminder to everyone to bring a plate to share. A) Back Squat 5 x 2 x 90% Then either B) "Zoe" For...

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