A) Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (45/30kg) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8...
NO MOBILITY CLASS TONIGHT This Saturday we are going to trial a new timetable. The new class times will be: 6.30 - 7.30am WOD 7.30am - 8.15am MOBILITY 7.30 - 8.30am WOD 8.30 - 9.30am WOD 9.30am Technique The Technique class replaces the Weightlifting class and will be a flexible structure...
The CFK team had a great weekend competing in the Immortals Team Challenge on the Gold Coast. Saturday was a fast paced day and 5 workouts later we had finished in 31st place. This placed us in the Intermediate category for Sunday and had to...
Due to the Immortals Team Challenge at the Gold Coast Convention Centre only the following classes are on today: 7.30am - Mobility 7.30am - WOD 8.30am - WOD “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run This may be completed as either an Individual or Partner...
DECEMBER 7 - Fundraiser. Please support this event. The above link to register is for everyone wanting to participate in this event. It will be a day of fun competition suitable for every level of fitness, and just like any other day in the gym the...
Mobility 6.15pm WOD For time. 5 HSPU to begin each round of: 20-15-10-5 SDHP (42.5/30kg) Box Jumps (24/20") 1km Run to finish. httpv://www.youtube.com/watch?v=EEu42L0ufBY...
A) Game Open 13.4 Incrementing AMRAP in 7 minutes: 3 Clean and Jerk (61/43kg) 3 Toes-to-Bar 6 Clean and Jerk (61/43kg) 6 Toes-to-Bar 9 Clean and Jerk (61/43kg) 9 Toes-to-Bar Continuing this sequence until 7 minutes has elapsed. B) OTM for 10 minutes 5 Front Squats 20 Double-Unders httpv://www.youtube.com/watch?v=nUmRZtx77us...
Mobility 6.15pm WOD “Ralph” 4 rounds for time: 8 Deadlifts (110/80kg) 16 Burpees 3 Rope Climbs 600m Run Bring your rope-climbing shoes, socks etc. ...
A) Clean and Jerk 1 RM B) 15-12-9 Kettlebell Swing (32/24kg) Pukies (Burpee Pull-Ups) httpv://www.youtube.com/watch?v=qWkf7RufxVc httpv://www.youtube.com/watch?v=s8NKLSuG2F8...
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