Daily WOD

Teens and Kids

CrossFit Teens and Kids are on again for Term 4! $15 per child per session. Teens - Friday 4.55pm Kids (6 - 12 yrs) - Saturday 8.40am For all enquiries give Jim a call on 0408 590 530. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

20 April, 2023 / 0 Comments

Tuesday, 26/12/23

Tuesday, 26/12/23 Boxing Day holiday - gym closed. Here's a workout you can complete at home or in a park: Rotating EMOM for 20 minutes or AMRAP in 20 minutes 1. 20 Squat Jumps or Air Squats 2. 15 Pushups or Box Dips...

25 December, 2023 / 0 Comments

Class Schedule

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 -...

21 December, 2023 / 110 Comments

Monday, 04/12/23

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...

04 December, 2023 / 0 Comments

Saturday, 04/11/23

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...

03 November, 2023 / 0 Comments

Friday, 03/11/23

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"...

02 November, 2023 / 0 Comments

Thursday, 02/11/23

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...

01 November, 2023 / 0 Comments

Wednesday, 01/11/23

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...

31 October, 2023 / 2 Comments

Tuesday, 31/10/23

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...

30 October, 2023 / 2 Comments

Monday, 30/10/23

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...

29 October, 2023 / 2 Comments

Saturday, 28/10/23

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"...

27 October, 2023 / 1 Comment