Daily WOD

7am, 8.20am only   3 rounds 7 minutes per round 3 minutes rest between rounds   R1 - 800m Run Then AMRAP 80 Double Unders 21 Thrusters (45/30kg)   R2 – 600m Run Then AMRAP 60 Double Unders 15 Thrusters   R3 – 400m Run Then AMRAP 40 Double Unders 9 Thrusters [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A quick thank-you to all of our staff and members for another great year in the box. We take a little break today and tomorrow and kick off another great one on Saturday. Happy New Year champions! [vc_row css_animation=""...

Going out with a bang. This was the first workout we performed this year and (I was recently reminded) back then I said it would also be the last.   Solo or partner WOD   “2020”   For time, in any order, 20 reps...

E2M x 10 - complete 10 rounds of A then 10 rounds of B   A) 1 Snatch 30 Double Unders (or 8/6 Calories) 1 Snatch   B) 1 Clean and Jerk 3 Muscle-Ups (or 6 Lateral Burpees) 1 Clean and Jerk [vc_gallery type="image_grid" images="25042"...

Class times: 6.05am CrossFit 7.10am Legends + regular members welcome 9.30am CrossFit 4.55pm CrossFit 6.05pm Open Gym for strength training.   The journey of a thousand miles, or in this case ten years, begins with a single step. In April this year we celebrated ten...

Class times 6.05am 8am 9am   12 Days of CFK Christmas   1 Cluster 2 Front Squats 3 Shoulder-to-Overhead 4 Hang Power Cleans 5 Deadlifts 6 Pushups 7 Pull-Ups 8 Wall Balls (9/6kg) 9 Toes-to-Bar 10 KB Lunges (24/16kg) 11 KB Swings (24/16kg) 12 BOTP or Bar M-Ups or 120m Farmer Carry (1 x 24/16kg)   Barbell L1 40/25kg L2...

A 6.05am session has been added to the class schedule for tomorrow's (Thursday) 12 Days of CFK Christmas workout. Book in through Mindbody.   Grayson and Damo getting it done earlier today. [vc_gallery type="image_grid"...

- All regular class times, including Legends, except for no class at 3.45pm.   A) E90S x 7 
4 Bench Presses   B) E90S x 7 
100m Run 10 Alt DB Snatches (20/15kg)   C) 2000m Row ...

- All regular classes are on today except no class at 3.45pm. Please remember to sign in through Mindbody.   2 x AMRAP in 10 minutes:   A) 10 Power Snatches 50 Double Unders 10 OHS 50 Double Unders   Barbell L1 25/15kg L2 35/25kg L3 45/35kg   B) 10 Weighted Stepups (1 x...

Upcoming timetable. Please remember to keep signing in through the Mindbody app or their website. All available sessions are there for you to sign in.     Monday, Dec 21: all regular classes, including Legends, except for 3.45pm.   Tuesday, Dec 22: all...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.