Daily WOD

OPEN GYM only 4 - 6pm By popular demand we will be running a coached session of the same version of the "12 Days of Christmas" from last year. It will begin at 4.30pm. There is a second version on the board at the gym if you...

No classes today. httpv://www.youtube.com/watch?v=0EVVddwdP3c&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

Classes today: 5am 6am 9.30am No other classes. The staff at CFK wish you all a safe and happy end to 2013. Thanks for making it a fantastic year of training. 2014 - Level Up! WOD A) Power Clean 2 RM (Touch'n'Go, no pause in the rack position) B) Every 30 seconds for 10 minutes: On the...

“Barbara” 5 rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest 3 minutes per round. [caption id="attachment_5421" align="aligncenter" width="430"] Mercedes[/caption]...

"Training for 20 years and the Snatch and Clean and Jerk still don't come naturally." Hard, hard work. httpv://www.youtube.com/watch?v=wQ5l6mo8OuM...

MOBILITY 7.30am TECH and SKILLS - No class today WOD - 6.30, 7.30, 8.30am A) "Elizabeth" For time 21-15-9 Squat Cleans (62.5/45kg) Ring Dips or B) "Jeremy" For time: 21-15-9 Overhead Squats (45/30kg) Burpees Finisher For time: 100 KB Swings (24/16kg) (7 minute cutoff) ...

AMRAP in 15 minutes: 5 SDHP (50/35kg) 10 Box Jumps (24/20") 15 Hollow Rocks Scale Up: (62.5/45kg) (30/24") Toes-to-Bar [caption id="attachment_5405" align="aligncenter" width="430"] Conor Mac[/caption]...

A) Bench Press 7RM Then, for time: B) 15 Muscle-Ups or C) 50 Kettlebell Thrusters (2 x 20/12kg) httpv://www.youtube.com/watch?v=cSdBTTD9e9I&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

3 rounds for time: 800m Run 10 Pull-Ups (^ 10/5kg) 15 Pushups (^ Ring Pushups) 20 Squats (^ Pistols) ...

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