Daily WOD

MONDAY PUBLIC HOLIDAY - OPEN GYM 8-9am WOD - Thruster 3RM - "Fran" For time: 21-15-9 Thrusters (43/30kg) Pullups New weight for the Men (extra 0.5kgs only for this one) = clean record sheet. [caption id="attachment_4385" align="aligncenter" width="800"] Was this only a week ago?[/caption]  ...

MOBILITY 6:15-7.00pm WOD - Snatch 15  minutes - Games Open 11.4 AMRAP in 10 minutes: 60 Bar-facing burpees 30 Overhead Squats (55 /40kg) 10 Muscle-ups [caption id="attachment_4380" align="aligncenter" width="640"] Sharelle[/caption]...

WOD A) For time: 21-15-9 Calories (row) Goblet Lunges (24/16kg) Box Jumpovers (24/16") and B) For time: 21-15-9 Weighted Situps (9/6kg) Med Ball Cleans (9/6kg) Ring Pushups httpv://www.youtube.com/watch?v=jmVzwCLM81s...

MOBILITY 6.15 - 7.00pm The new CFK PB Board will come online this Friday. If you would like to use this to log your data put your name on the board at the gym. WOD - Back Squat 5RM - Weighted Pullups 2RM [caption id="attachment_4374" align="aligncenter" width="430"] Ben[/caption]...

The new CFK PB Board will come online this Friday. If you would like to use this to log your data put your name on the board at the gym. WOD AMRAP in 12 minutes: 5 Power Cleans (65/45kg) 7 Toes-to-Bar 9 Wall Ball (9/6kg) - Tabata Ring Dips Double Unders (Score = addition...

MOBILITY 6.45-7.30am 7.30-8.15am There was a fine display of Party Pants yesterday. Performance did not seem to suffer too much as a result, and there was only one wardrobe malfunction that I was aware of. Not all of the photos are appropriate for public viewing but there will be...

Party Pants Friday – Wear your loudest, most rockin’ exercise dacks. There are two options for today’s workout. Option #1 Private Party Pants - Choose either Group A or Group B and complete a 20 minute AMRAP with those movements. Option #2 Party Pants Pursuit – With this option you...

MOBILITY 6.15-7.00pm Party Pants Friday - Wear your loudest, most rockin' exercise dacks. WOD Barbell Complex: Power Clean + Hang Clean + Jerk Then OTM for 12 minutes: 1 Barbell Complex 10 Pushups [caption id="attachment_4337" align="aligncenter" width="640"] Party Pants Friday example[/caption]...

“Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) New weight for the guys so their record sheet is clean. ...

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