April 2016

For the public holiday on Monday we will be running a single session at 8am. 6am, 8am CrossFit A) Power Clean 3-3-2-2-2-1-1-1-1 - starting weight is 50% of 1RM - add weight after each successful set B) CF Linchpin Test 10 5 rounds for time: 15 Wall Ball (9/6kg) 15 Power Cleans (45/30kg) 7am Barbell Free...

A) Cluster - 10 minutes to work up to a heavy single B) ML 16.1 (If you registered for the Masters League competition held at CFK you are automatically registered for this comp. Scores must be submitted by Friday 9pm.) With a continuously running clock AMRAP in 3 mins 6 Pull-Ups (Soldier...

With a 10 minute time cap for each, complete each workout separately for time: A) Masters Qualifier 16.1 21-15-9 Calories on the Rower Thrusters (43/30kg) B) 21-15-9 Kettlebell Swings (24/16kg) Box Jumps (30/24") C) Power "Elizabeth" 21-15-9 Power Cleans (62.5/45kg) Ring Dips ...

For the Anzac Day public holiday on Monday we will be running a single session at 8am. The workout will be the hero WOD "Baird". 6am, 8am CrossFit A) "Jack" AMRAP in 20 mins: 10 Push Presses (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24") or B) AMRAP in 20 mins: 5 Shoulder to Overhead (80/55kg) 5...

For the Anzac Day public holiday on Monday we will be running a single session at 8am. The workout will be the hero WOD "Baird". Friday WOD A) AMRAP in 20 minutes 100 Double Unders Then 3 x 5 Pull-Ups 10 Pushups 15 Squats or B) AMRAP in 20 minutes 100 Double Unders Then 2 x 5 HSPU 10 Pistols 15...

A) For time 500m Row B) E2M for 5 rounds 4 Bench Presses @ 85 - 90% C) EMOM for 10 mins 5 Ring Rows - Treat this element as a genuine strength session. Full range of motion - arms fully extended at the bottom of the rep, rings touching the pecs at the...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.