October 2018

CrossFit Kids 5pm (no adult class at this time)   For time: 1000m Row   then:   8-10-12-14-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)   + optional (choose one) - 40 Double Unders per round - 5 Muscle-Ups per round - 100m Run per round Photo: Michael Coppola Photographics ...

The CF King In-house Championships will be held on Saturday, November 10. More information will be posted tomorrow and nomination sheets will be up at the gym over the next few days. The end of year social event will be held on a separate date...

0 - 10:00   A) AMRAP 27 Double Unders 21 Weighted Lunges (24/16kg) 15 RKBS (24/16kg) 9 HSPU   10:00 - 15:00 Rest   15:00 - 25:00 B) AMRAP 27 Alt KB Taps 21 Box Jumps 15 SDHP (24/16kg) 9 Pull-Ups   ^ 32/24kg KB UB Double Unders Def HSPU Bar Muscle-Ups ...

0:00 - 3:00 3 x 3 Pull-Ups 6 Pushups 9 Squats   3:00 - 6:00 3 x 4 Pull-Ups 8 Pushups 12 Squats   6:00 - 9:00 3 x 5 Pull-Ups 10 Pushups 15 Squats   - until fail - sub Front Squat for Air Squats to work leg strength @ one third the reps (ie. same reps as Pull-Ups) fake rolex...

A) Strict Press 3-3-3-3-3-3-3   then   B) Push Jerk 3 x max reps at heaviest Strict Press weight   or   C) AMRAP in 15 minutes: 15 Push Jerks 15 Box Jumps (24/20") 15 Calories   There'll be plenty of photos to come but here's a snippet of the action from the weekend. Super sub Dave stepped in to the Sold as...

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