Author: Jim King

14 Dec Sunday, 15/12/14 – Rest Day

12 Dec Saturday, 13/12/14

A) Deadlift 10 - 8 - 6 - 4 - 2 - 2 - 2 B) "Diane" For time: 21 -15 - 9 Deadlifts (102.5/70kg) HSPU httpv://www.youtube.com/watch?v=NEnxB3EF6cE...

11 Dec Friday, 12/12/14

A) Front Rack Lunges 6 - 6 - 6 - 6 - 6 - 6 (off the deck) B) Bench Press 5 - 5 - 5 - 5 - 5 httpv://www.youtube.com/watch?v=TY-nw4nQj5M&list=PLdWvFCOAvyr24PEtXVHTo7cX2JXnakBix...

10 Dec Thursday, 11/12/14

All workouts are for time. You may choose to do 1, 2 or 3 workouts in any order. If you are doing more than one workout rest 2 minutes between each one. If you are not completing the workouts as Rx'd then the following time...

09 Dec Wednesday, 10/12/14

A) For time: 600m Row 600m Run 60 Wall Ball (9/6kg) 200m Row 200m Run 60 Burpees (6" target above standing reach) B) Optional extra work AMRAP in 5 minutes: Strict HSPU or Double KB Shoulder Press httpv://www.youtube.com/watch?v=okhWf_fjt1Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

08 Dec Tuesday, 09/12/14

A) Turkish Getup B) 5 rounds for time: 20 Mountain Climbers 15 Ring Rows 10 V-Ups 5 Turkish Getups (24/16kg KB) or (25/15kg DB) ...

07 Dec Monday, 08/12/14

Monday night Mobility classes on hold until next year. A) Overhead Squat 3 - 3 - 3 B) Front Squat 3 -3 - 3 C) For time: 25 Squats (^Pistols) 100 Double Unders 25 Squats (^Pistols) *5 minute cutoff Women's final heat begins at 35:00. Men's final heat begins at 1:34:00. httpv://www.youtube.com/watch?v=pcdwynN7F4E...

07 Dec Sunday, 08/12/14 – Rest Day

The CFK Allstars team finished in 37th place (out of 56) at the end of a great weekend of competitive fun. Thanks to Jono for volunteering his time to come up for the weekend and be a part of the judging crew, and to the...

05 Dec Saturday, 06/12/14

There is no Mobility session today and the Monday night Mobility sessions are on hold until next year, so grab a mobi-buddy and roll, trigger, mash and smash together. The planned schedule for the gym over the Christmas period is currently as follows: Dec 24, Wed. 6...

04 Dec Friday, 05/12/14

MOBILITY: There is no Mobility class tomorrow morning and the Monday night Mobility sessions are on hold until next year. Of course, there is still a very large comfortable room with all the tools and mobility vibe for your daily maintenance needs.  A) Weighted Pull-Ups 4 x 3 x...