Daily WOD

GYM CLOSED. Here is a workout you can do in a park or at home. 6 rounds for time: 40 Double Unders 20 Box Jumps 10 Pull-Ups ...

GYM CLOSED. Here is a workout that you can do in a park or at home. For time: 50 x 20m Shuttles – Perform 5 Pushups at the end of the odd numbered shuttles – Perform 5 Squats at the end of the even numbered shuttles ...

Have a great break everyone! The gym will re-open on Monday, Jan 2 for a class at 8am and resume the normal timetable on Tuesday, Jan 3. ...

The gym's schedule over the Christmas/New Year period is as follows: Dec 24 - 7am class only Dec 25 to Jan 1 - Gym closed Jan 2 - 8am class only Jan 3 - Resume normal timetable WOD - 7am CrossFit only (no other classes today) In teams of 3 AMRAP KB...

*There are no Weightlifting sessions on Friday or Saturday this week. The gym's schedule over the Christmas/New Year period is as follows: Dec 24 - 7am class only Dec 25 to Jan 1 - Gym closed Jan 2 - 8am class only Jan 3 - Resume normal timetable A) Power Clean +...

GYM CLOSED. Here is a workout that you can do in a park or at home. For time: 30 Lunges Then 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Situps Then 30 Lunges ...

For time: 1000m Row 50 Box Jumps (24/20") 1000m Run 5 Rope Climbs 100 Double Unders 50 Squats ...

12 Days of CFK Christmas For time: 1 Snatch (35/25kg) (^45/35kg) 2 Overhead Squats (35/25kg) (^45/35kg) 3 Power Snatches (35/25kg) (^45/35kg) 4 Burpees Over The Platform 5 Wall Ball (9/6kg) (^to 10/11.5') 6 Situps (^T2B) 7 KB Swings (24/16kg) (^32/24kg) 8 KB Power Clean + Lunge (24/16kg) (^32/24kg) 9 Pushups (^HSPU) 10 Pull-Ups (^C2B) 11 Shoulder To...

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