December 2019

The gym will be closed over the next two days (Tuesday and Wednesday).   It's been another great year of fitness and fun at CFK. From all the staff we hope you enjoy your New Year celebrations and get ready to flick the switch on Thursday...

Class times: 5, 6, 9.30am. 4, 5pm 6pm (Open Gym)   - Alternating EMOM at each station - 3 stations - 10 minutes per station (5 rounds of each movement)   A) 5 Back Squats 10 Toes-to-Bar   B) 4 Turkish Getups (2 x L, 2 x R) 15/12 Calories   C) 3 Hang Snatches 10 Bar-Facing Burpees ...

CrossFit - 5, 6, 9.30am, 4pm. Open Gym - 5pm.   For time:   5 x 60 Double Unders 15 Pushups 10 Deadlifts (110/80kg)   rest 5 minutes   400m Run 40 Wall Balls (9/6kg)   rest 5 minutes   5 x 20 Calories 15 Hang Power Cleans (50/35kg) 10 Front squats (50/35kg) ...

7am CrossFit 8am CrossFit   A) 2 x AMRAP in 10 minutes:   1) 100 Double Unders 20 Box Stepups (24/20". 20/15kg) 30 Alternating Dumbbell Snatches (20/15kg)   2) 10 HSPU 20 Calories 30 Situps   or   B) Superset 12-11-10-9-8-7-6-5-4-3-2-1 Bench Presses Deadlifts   or   C) 12 Days of CFK Christmas - refer to yesterday's post   ...

**Additional times available today. The CFK Christmas WOD will also be programmed for tomorrow (Tuesday) in case you miss it today (Monday), as well as a different Option B. Class schedule: - 5am, 6am CrossFit - 7am Open Gym - 9.30am CrossFit - 5pm CrossFit - 6pm Open Gym   A) 12 Days of...

A) AMRAP in 20 mins: 2 minute Plank 20 Shoulder-to-Overhead (60/40kg) 20 Toes-to-Bar 20 Calories 20 Front Squats (60/40kg)   or   B) With a continuously running clock complete 5 thrusters every minute:   0 - 5 (35/25kg) 5 - 10 (42.5/30kg) 10 - 15 (52.5/35kg) 15 - 20 (62.5/42.5kg) 20 - 25 (70/47.5kg) 25 - 30 (80/52.5kg) 30 - 35 (90/57.5kg) 35 -...

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