Author: Jim King

MOBILITY 7.30am Last WOD in the box for 2013 WOD 6.30am 7.30am 8.30am A) "DG" AMRAP in 10 minutes: 8 Toes-to-Bar 8 Thrusters (15/10kg DB) 12 Lunges (15/10kg DB) 3 minute rest, then B) Open 11.1 AMRAP in 10 minutes: 30 Double-Unders 15 Power Snatch (35/25kg) [caption id="attachment_5444" align="aligncenter" width="512"] Sen, Namoi H[/caption]  ...

Classes today: 5am 6am 9.30am No other classes. The staff at CFK wish you all a safe and happy end to 2013. Thanks for making it a fantastic year of training. 2014 - Level Up! WOD A) Power Clean 2 RM (Touch'n'Go, no pause in the rack position) B) Every 30 seconds for 10 minutes: On the...

MOBILITY 7.30am TECH and SKILLS - No class today WOD - 6.30, 7.30, 8.30am A) "Elizabeth" For time 21-15-9 Squat Cleans (62.5/45kg) Ring Dips or B) "Jeremy" For time: 21-15-9 Overhead Squats (45/30kg) Burpees Finisher For time: 100 KB Swings (24/16kg) (7 minute cutoff) ...

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