Workout of the Day

Please note the change of class schedule for Monday, Dec 25 through to Wednesday, Jan 3   Monday 25th – closed for Christmas Day Tuesday 26th – closed for Boxing Day Wednesday 27th – 6am, 7.10am (Legends only), 8.30am, 5pm Thursday, 28th -...

PERFORM - 6 x AMRAP in 4 minutes - rest 2 minutes between each #1, 3 and 5 200m Run (buy in) Then AMRAP 3 Squat Snatches (52.5/35kg) 6 Ring Pushups #2, 4 and 6 250/225m Row (buy in) Then AMRAP 3 Thrusters (52.5/35kg) 6 Toes-to-Bar _______________________________ FIT - 6 x AMRAP in...

CFK Perform   - 6 x 4 minute intervals - rest 2 minutes between each interval   A) 30/24 Calories   Then AMRAP 30 Double Unders 3 Wall Walks   B) EMOM 1. 12 Diamond Pushups 2. 12 Dual DB Deadlifts 3. 4 DB Turkish Getups 4. Max Toes-to-Bar __________________________ CFK Fit   - 6 x 4 minute...

A) “Fran”   For time: 21-15-9 Thrusters (43/30kg) Pull-Ups   - 10 minute time cap   B) AMRAP in 12 minutes:   40 DB Snatches 30 DB Box Stepovers 20 Burpees (6”) 1000m Run __________________________ CFK Fit   A) For time: 21-15-9 DB Thrusters Jumping Pull-Ups   - 10 minute time cap   B) AMRAP in 12 minutes:   30 DB Snatches 20 DB Box Stepovers 10 Burpees 600m Run [vc_row css_animation="" row_type="row"...

CFK Perform   A) E1½M x 8   1-4: 1 Muscle Snatch 1 High Hang Snatch 1 Snatch Balance 1 OHS   5-8: 1 Snatch 1 OHS   B) 5rft: 15 Box Jumpovers (24/20”) 12 SDHP (35/25kg) 9 Ring Dips ____________________________ CFK Fit   A) E1½M x 8   1-4: 2 Muscle Snatches 2 High Hang Power Snatches   5-8: 2 Hang Power Snatches or 1 Power Snatch 1...

CFK Perform   A) E3M x 5   10-8-6-6-6 Back Squats   B) - 6 rounds - 1½ minutes per round - 30 seconds rest between rounds   10 Deadlifts Max Calories ____________________________ CFK Fit   A) E3M x 5   10-8-6-6-6 Back Squats   B) - 6 rounds - 1½ minutes per round - 30 seconds rest between rounds   5 - 10 Deadlifts Max...

CFK Perform   A) E1½M x 8   1-4: 1 Power Clean 1 Push Press 1 Power Clean 1 Jerk   5-8: 1 Power Clean 2 Jerks   B) AMRAP - 4 rounds - 3 minutes per round - 1 minute rest between rounds   10 DB Hang Power Cleans 10 Deficit Pushups 100m Run ___________________________ CFK Fit   A) E1½M x 8   1-4: 1...

CFK Perform   EMOM x 35   1: 70 Double Unders 2: 15 Wall Balls (9/6kg) 3: 15 Toes-to-Bar 4: Burpees (max reps. 6”) 5: Rest _______________________________ CFK Fit   A) EMOM x 35   1: 40 Seconds of Double or Single Unders 2: 10 - 15 Wall Balls 3: 10 - 15 Knee...

A) “Nate”   AMRAP in 20 minutes:   2 Ring Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)   B) 3 rounds for quality   10 Jefferson Curls 100 Flutter Kicks ____________________________   CFK Fit   A) “Cindy”   AMRAP in 20 minutes:   5 Pull-Ups 10 Pushups 15 Air Squats   B) 3 rounds for quality   10 Jefferson Curls 100 Flutter Kicks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

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