Daily WOD

Reminder to all members - the new membership rates take effect as of 01/01/16. Please contact us immediately if you have any concerns. Gym closed. Here is a workout you can do at home or in a park: For time: 100 Squats 21 HSPU 30 Pull-Ups 100 Squats 30 Pull-Ups 21 HSPU 100 Squats -...

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

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

We'll be posting a workout that can be done at home or in a park over the next week while the gym is closed. Post times and scores to comments. Send a photo and it might get up on the website. For time: 50 x 20m Shuttles -...

WISHING EVERYONE A GREAT DAY WITH FRIENDS AND FAMILY, FROM ALL THE STAFF AT CFK!  AND HAPPY 11th BIRTHDAY ZOE. ...

7am session only. We will be re-opening on Saturday, January 2 with the regular timetable. Today you have a choice of two very demanding workouts. Scale/modify sensibly if required. A) "Hidalgo" For time: 3.2km Run REST 2 minutes 20 Squat Cleans (62.5/45kg) 20 Box Jumps (24/20") 20 Overhead Lunges (20/15kg) 20 Box Jumps (24/20") 20 Squat...

20 minutes at each station A) Hang Power Clean + 2 Reaction Split Jerks B) 5 x 300m Row - Score = Fastest + Slowest interval https://www.youtube.com/watch?v=PRlJWcPzg-8...

A reminder that the gym will be open on Thursday for one class only at 7am and then closed until re-opening on Saturday, January 2 for the normal class schedule. A) AMRAP in 20 minutes: 2 Rope Climbs 20 Pistols (alternating) 40 Double Unders or B) 5 Toes-to-Bar 10 KB Swings (24/16kg) 15 Pushups 30 Double...

A) Hang Snatch 5-5-3-3-3-1-1-1-1 B) Snatch First Pull 5-5-3-3-3-1-1-1-1 https://www.youtube.com/watch?v=gWoeXMUnvKA#t=2989...

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