Gym closed. For anyone looking for some activity you can do at home or in a park here you go: 5 rounds for time: 15 Pushups 15 V-Ups Rest 5 minutes 5 rounds for time: 15 Squats 15 Shoulder Taps (L+R = 1) ...
Another rest day. Merry Christmas everybody! ...
Last class for 2017! See you all again January 2 at 240 Evans Road (The Batcave). Wishing everybody a Happy Christmas and a safe, relaxing break. A) 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 -...
12 Days of CFK Christmas 2017 100m Row / Run (alt rounds) 2 Clusters (40/30kg) 3 Toes-to Bar 4 Snatches (Full or Power. 40/30kg) 5 Wall Ball (9/6kg) 6 Box Jumps (24/20") 7 HSPU or Hand Release Pushups 8 Lunges 9 Pull-Ups 10 Situps 11 Grasshoppers (L+R = 1) 12 Deadball OTS or Bar/Ring Muscle-Ups or Wall Climbs...
A) Snatch - 15 minutes B) For time: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats 50 Double Unders 10 Power Snatches 50 Double Unders ...
A) Split Jerk 2-2-2-2-2-2-2 B) Back Squat 4-4-4-4-4-4-4 ...
A) AMRAP in 8 minutes: 3 Deadlifts @70%+ 3 Strict Pull-Ups 6 Pushups B) EMOM x 8 5 Dips + 5 Box Jumps C) EMOM x 8 5 Power Cleans ...
For time: 600m Row or Run 18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) 600m Row or Run 12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) ...
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