Daily WOD

MOBILITY 6.15 - 7.00pm - Weighted Pull-ups 5-5-3-3-1-1-1 - Front Squat 8 x 3 x 85% of 1RM [caption id="attachment_4696" align="aligncenter" width="512"] Tracey M[/caption]...

If you would like to access the CFK Online PB Board and you have forgotten your email/password or you have not been entered into the system send me an email and I will sort it out for you. WOD For time: "Diane"  + "Helen" + "Randy" 30 minute cutoff. For...

MOBILITY 6.15-7.00pm - Jerk from Racks - Mini-Metcon Work : Rest 45 : 15 seconds 2 rounds for total reps Med Ball Cleans (9/6kg) Shoot-thrus (Forward + Back = 2 reps) Double Unders (If you consistently hit 30+ continuous du's divide your total by 5 to calculate your reps for that station, if you...

AMRAP in 20 minutes: 10 Thrusters (45/30kg) 200m Run 10 Pull-ups 200m Run [caption id="attachment_4681" align="aligncenter" width="584"] Sammy H[/caption]...

Mobility 6.45-7.30am, 7.30-8.15am Weightlifting 9.30-10.30am WOD "Wilmot" 6 rounds for time: 50 Squats (Scale/mod: lunges, Bulgarian squats, Pistols, Box Stepups) 25 Ring Dips (Scale/mod: Box dips, pushups, Mt Climbers) httpv://m.youtube.com/watch?v=QE_lT67CKkY...

If you are heading off to Tough Mudder on Saturday and you would like to car pool, be at the gym at 6.30am. - Deadlift 2 x 5 x 85% 2 x 3 x 90% 1 RM - For time: 30 SDHP (40/30kg) 800m Run 30 SDHP (40/30kg) httpv://www.youtube.com/watch?v=rR5w2rhDU4s...

MOBILITY 6.15pm - 7.00pm "Angie" 100 Pull-ups 100 Pushups 100 Situps 100 Squats or Snatch 1 RM TK muscle-up ...

EKKA SHOW HOLIDAY Open Gym 4 - 6pm No other classes 800m Row Then 3 rounds of 15 Toes-to-Bar 10 Power Snatch (50/35kg) 5 Overhead Squat (50/35kg) 800m Run ...

Wednesday 14th  EKKA Show Holiday 4pm – 6pm Open Gym – There will also be a WOD posted No other Classes WOD 2 x 8 minute AMRAPS 1) 3 Cleans (80/55kg) 7 Deficit Pushups 11 V-Ups 2) 3 Muscle-Ups 7 Box Jumpovers (24") 11 Wall Ball (10/7kg) httpv://www.youtube.com/watch?v=mlVrkiCoKkg...

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