Daily WOD

Hey Zoomsters, we forgot to include the 7.30am class on Saturday in the email. Let's get a CFK record crowd there. It's a friendly time slot, it's a friendly workout and who knows, maybe Betty herself will make...

I am receiving regular requests for equipment, but there are very few items left. Most people are asking for barbells and weight plates but all we have left are the ones I am hanging on to for our...

A)
 “Randy” For time: 75 Power Snatches (35/25kg)   B) Bench Press or Strict Press 12-10-8-6-4-4-4 ...

A) Squat Clean “Elizabeth”   For time: 21-15-9 Squat Cleans (62.5/45kg) Ring Dips     B) 5 rounds, not for time:   1 Minute Weighted Plank   straight into   1 Minute Bar Hang   - rest as required between efforts ...

A) “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) HSPU   B) Bent Over Rows 12-10-8-6-4-4-4 ...

It's time to set some home gym records. This week will feature metcons of the shorter variety followed by some strength work. There will also be the bodyweight workouts and weightlifting program on the members page if you're...

A) Power Snatch 7-6-5-4-3-2-1   B)
 AGOQ 20.2 For time: 15 Chest-to-Bar Pull-Ups 10 OHS (43/30kg) 15 C2B Pull-Ups 10 OHS (61/38kg) 15 C2B Pull-Ups 10 OHS (83/52kg) 15 C2B Pull-Ups 10 OHS (102/65kg) - 15 minute time cap ...

Members - for a bodyweight alternative or some heavy lifting options head to the Members Facebook page.   A) AGOQ 20.4   3rft: 9 Bar Muscle-Ups 18 Toes-to-Bar - 12 minute time cap   B) 3 rft: 9 Devils Presses 18 Calories - 12 minute time cap - a rough alternative for Calories...

0 – 8:00 AMRAP 32 Double Unders 16 Plank Stepups 8 Pull-Ups   8:00 – 15:00 EMOM 5 Hang Power Cleans   16:00 – 24:00 AMRAP 32 Flutter Kicks 16 Alt DB Snatches (20/15kg) 8 Box Stepups (20/15kg. 24/20”) [vc_gallery type="image_grid" images="22534" img_size="full" column_number="2"...

We'll be starting a private Facebook group so we don't have to keep bombarding the public page with regular updates. We will also be sending out an email to all current members that will hopefully address the many...

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