Daily WOD

Saturday, 30/12/17

Thanks to the wonderful help from so many people over the past week we are in the final stages of preparing the physio practice and gym for re-opening at 240 Evans Road on schedule on Tuesday, January 2. We have sufficient help organised for Saturday, so...

Friday, 29/12/17

Gym closed. Here's a workout you can do in a park or at home: For time: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Burpees Pull-Ups ...

Thursday, 28/12/17

Gym closed. Here's a workout you can do at a park or at home. AMRAP in 20 minutes: 5 HSPU (sub Hand Release Pushups) 10 Box Jumps (retaining wall / park bench / sub lunges) 15 Situps 30 Double Unders ...

Wednesday, 27/12/17

Gym closed. For anyone looking for some activity you can do at home or in a park here you go: For time: 800m Run - rest 4 minutes 600m Run - rest 3 minutes 400m Run - rest 2 minutes 400m Run - rest 3 minutes 600m Run - rest 4 minutes 800m Run ...

Tuesday, 26/12/17

Gym closed. For anyone looking for some activity you can do at home or in a park here you go: 5 rounds for time: 15 Pushups 15 V-Ups Rest 5 minutes 5 rounds for time: 15 Squats 15 Shoulder Taps (L+R = 1) ...

Monday, 25/12/17

Another rest day. Merry Christmas everybody!  ...

Sunday, 24/12/17 – Rest day.

Saturday, 23/12/17

Last class for 2017! See you all again January 2 at 240 Evans Road (The Batcave). Wishing everybody a Happy Christmas and a safe, relaxing break. A) With a continuously running clock complete 5 thrusters every minute: 0 - 5 (35/25kg) 5 - 10 (42.5/30kg) 10 - 15 (52.5/35kg) 15 -...

Friday, 22/12/17

12 Days of CFK Christmas 2017 100m Row / Run (alt rounds) 2 Clusters (40/30kg) 3 Toes-to Bar 4 Snatches (Full or Power. 40/30kg) 5 Wall Ball (9/6kg) 6 Box Jumps (24/20") 7 HSPU or Hand Release Pushups 8 Lunges 9 Pull-Ups 10 Situps 11 Grasshoppers (L+R = 1) 12 Deadball OTS or Bar/Ring Muscle-Ups or Wall Climbs...

Thursday, 21/12/17

A) Snatch - 15 minutes B) For time: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats 50 Double Unders 10 Power Snatches 50 Double Unders ...