Class time: 7.20am (no separate weightlifting) 8:20am Open Gym (9.30am close) “Bradley” 10 rft: 100m Run 10 Pull-Ups 100m Run 10 Burpees (6”) - 30 seconds rest - Subs for Pull-Ups or Burpees to mix it up a bit KB Swings Toes-to-Bar Alt DB Snatches Goblet Squats Alt Toe Taps Bicycles Happy New Year and...
Class times: 6.05, 7.10 (Legends only), 9.30am 4.55, 6.05pm. A) 10 rounds for time: 7 G2OH (35/25kg) 7 Bar-facing Burpees - Work : rest (1:1) - maximum rest time 60 seconds then B ) E30S x 20 1 Clean Or C) AMRAP in 10 minutes: 200m Row 100m Farmer Carry [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
Class times: 6.05, 9.30am 4.55, 6.05pm. (no HIIT) A) AMRAP in 12 minutes: 15 Wall Balls (9/6kg) 12 Calories 9 DB Hang Power Cleans (2 x 20/15kg) B ) AMRAP in 12 minutes: 15 Situps 12 Box Jumps (24/20”) 9 Pushups - There will also be a snatch-based weightlifting program...
Class times: 6.05, 7.10 (Legends only), 9.30am 4.55, 6.05pm. A) E2M x 4 rounds 1. 10 Strict Presses or 5 Eccentric HSPU* 2. 10 Front Squats or 10 Front Rack Lunges* * + 20 – 50 Double Unders B) E4M x 4 400m Row 30 Russian Twists [vc_gallery type="image_grid"...
Class times: 8.30am 4.55pm Partner WOD “Desforges” 5 rft: 12 Deadlifts (102.5/70kg) 20 Pull-Ups 12 Clean and Jerks (62.5/45kg) 20 Knees-to-Elbow - This is normally a solo workout. If you plan to go it alone be prepared to share a barbell. 35 minute time cap. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
Class times: 6.05am CrossFit 7.10am Legends + CrossFit 8.30am CrossFit * no other classes today ** please remember to book in through the Mindbody app. 12 Days of CFK Christmas (2021 Batman edition) 100m Run 2 DB Devils Presses (22.5/15kg) 3 DB Power Cleans (22.5/15kg) 4 DB Deadlifts...
A) Krusher’s weightlifting Or B ) 1. E2M 12 – 10 – 8 – 6 – 8 – 10 – 12 Bench Presses 2. @15:00 AMRAP in 20 minutes: 25 Plank Jacks 200m Run 15 KB Swings (24/16kg) 10 Weighted Lunges (24/16kg) [vc_gallery type="image_grid"...
Class schedule over the Christmas / New Year holiday period: Thursday, Dec 23: normal class schedule. Friday, Dec 24: 6.05am, 7.10am Legends +, 8.30am. Saturday, Dec 25: Christmas Day – closed. Monday, Dec 27: Christmas Day public holiday – closed. Tuesday, Dec 28:...
A) EMOM x 10 5 Deadlifts 3 Strict Pull-Ups 1 Wall Walk - rest 2 minutes B ) EMOM x 10 5 Ring Dips 3 Hang Power Cleans 1 Wall Walk - rest 2 minutes C) EMOM x 10 5 Burpees 3 V-Ups 1 Jerk [vc_gallery type="image_grid" images="27288"...
A) Back Squat 5 x 2 5 x 1 then B ) Thruster 15 x 3 or C) REMOM x 15 minutes: 8 - 15 Calories 5 – 10 HSPU or 10 DB Strict Presses 10 – 15 Box Jumps (24/20”) [vc_gallery type="image_grid" images="27281" img_size="full"...
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