A) Weightlifting or B) 1. AMRAP in 15 minutes: 30 RKBS (24/16kg) 30 Second Wall Sit 30 Double Unders 20 Kick Sits 20 Plank Jacks 20 Double Unders 2. E3M x 5 rounds 10 DB Bench Presses AMRAP Calories to 2:00 [vc_gallery type="image_grid" images="28516" img_size="full" column_number="2"...
For time: 100/80 Calories 8 x 12 Weighted Lunges (24/16kg) 8 Burpees (6”) 4 Strict HSPU 50 Toes-to-Bar ...
A) Press 3-3-3 B ) Push Press 5-5-5 C) Push Jerk 7-7-7 D) AMRAP in 12 minutes: 20 Box Jumpovers (24/20”) 20 Deadlifts (60/40kg) 20 Pushups ...
A) Back Squat 8 – 8 – 8 - 8 B) 6 rft: 50 Double Unders 10 KB Gorilla Cleans (2 x 20/12kg) 3 Wall Walks ...
- Members please note that the sessions for today (Saturday) are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. AMRAP A) 0 – 5:00 10 Alt DB Snatches (20/15kg) 10 V-Ups 10 Dips B) 6:00 – 11:00 400m Run (buy in) 20...
- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. A) Power Snatch 3-3-3-3 2-2-2-2 1-1-1-1 B) “Karen” For time: 150 Wall Balls (9/6kg) Or “Randy” For time: 75 Power Snatches (35/25kg) - 15 minute time cap All the best...
- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. A) Weightlifting or B) E5M x 7 rounds 5 Devils Presses 20 – 60 Double Unders 2 - 5 Wall Walks 15/12 Calories (+...
- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. 4 rounds for time: 75 Double Unders 21 C2B Pull-Ups 18 KB Drags (24/16kg) 15 KB Swings (24/16kg) 12 Weighted Stepups...
- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. A) EMOM x 14 rounds 1 Power Clean 2 Push Presses 1 Split Jerk B) E2M x 7 5 Hang Power Cleans 10 Bar-Facing...
For 30 minutes: Buy in at 0:00, 10:00, 20:00 15 Strict Pull-Ups Then AMRAP 10 Pushups 20 Plank Jacks 1 Deadlift 10 Situps 10 Air Squats 1 Deadlift 200m Row 1 Deadlift ...
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