Daily WOD

With a 20 minute time cap: 1000m Row Then AMRAP in time remaining: 5 Strict HSPU 7 Strict Pull-ups 9 Burpee Box Jumpovers (24/20") Now, while your deadlift weight is fresh in your mind...

Mobility  6.15pm WOD A) Deadlift 3-3-3 B) Weighted Dips 3-3-3 C) Toes-to-Bar 15-15-15   [caption id="attachment_5188" align="aligncenter" width="300"] Marcel[/caption]...

A) 20 minutes to find touch'n'go 1RM of: Power Clean + Clean + Cluster B) At 40% of your 1RM AMRAP in 8 minutes: 10 Thrusters 20 Double-Unders 10 SDHP 20 Double Unders CrossFit King is delighted to welcome on staff Paige "Shredder" Kimmince - Intern Trainer.  ...

NEW SATURDAY TIMETABLE STARTS TODAY! 6.30am WOD 7.30am WOD (downstairs) and MOBILITY (upstairs) 8.30am WOD 9.30am - Technique class will begin NEXT WEEK. WOD "Baird" For total reps: 600m Run Then: *1 Minute of Pull-Ups *1 Minute of Deadlifts (90/70kg) *1 minute of Lateral Burpees Rest 1 minute *Repeat Rest 1 minute *Repeat The workout will be explained more thoroughly...

- Jess's Farewell on Saturday is now going to be held at New Farm Park from 11am. BYO Lunch and Drinks. Kids welcome. It would be lovely if you could come and thank Jess for everything she has done and wish her all the best...

Campbell Willis is having a trial run for his Minnippi Park Run this Sunday at 7am in preparation for the official launch on November 30 and would love to see some CFK members down there to be a part of the trial. If you are...

A) Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (45/30kg) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8...

NO MOBILITY CLASS TONIGHT  This Saturday we are going to trial a new timetable. The new class times will be: 6.30 - 7.30am WOD 7.30am - 8.15am MOBILITY 7.30 - 8.30am WOD 8.30 - 9.30am WOD 9.30am Technique The Technique class replaces the Weightlifting class and will be a flexible structure...

The CFK team had a great weekend competing in the Immortals Team Challenge on the Gold Coast. Saturday was a fast paced day and 5 workouts later we had finished in 31st place. This placed us in the Intermediate category for Sunday and had to...

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