Daily WOD

Friday, 01/01/16

Happy New Year!! No better way to kick it off than with a benchmark girl. NB. The gym re-opens on Saturday and we'll be straight back into the normal timetable.  "Annie" For time: 50-40-30-20-10 Double Unders Situps For bonus points complete 2 rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups,...

Thursday, 31/12/15

Gym closed. Here is a workout you can do at home or in a park: Choose a cardio exercise you have ready access to. e.g. Running, swimming, riding, skipping, rowing etc. or a combination. 4 rounds 30 seconds work : 30 seconds rest - go for an all...

Wednesday, 30/12/15

Reminder to all members - the new membership rates take effect as of 01/01/16. Please contact us immediately if you have any concerns. Gym closed. Here is a workout you can do at home or in a park: For time: 100 Squats 21 HSPU 30 Pull-Ups 100 Squats 30 Pull-Ups 21 HSPU 100 Squats -...

Tuesday, 29/12/15

Gym closed. Here is a workout you can do at home or in a park: 6 rounds for time: 40 Double Unders 20 Box Jumps 10 Pull-Ups                                             Loz...

Monday, 28/12/15

Gym closed. Here is a workout you can do at home or in a park: For time 30 Lunges 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Situps 30 Lunges  ...

Sunday, 27/12/15 – Rest Day

Saturday, 26/12/15

We'll be posting a workout that can be done at home or in a park over the next week while the gym is closed. Post times and scores to comments. Send a photo and it might get up on the website. For time: 50 x 20m Shuttles -...

Friday, 25/12/15

WISHING EVERYONE A GREAT DAY WITH FRIENDS AND FAMILY, FROM ALL THE STAFF AT CFK!  AND HAPPY 11th BIRTHDAY ZOE. ...

Thursday, 24/12/15

7am session only. We will be re-opening on Saturday, January 2 with the regular timetable. Today you have a choice of two very demanding workouts. Scale/modify sensibly if required. A) "Hidalgo" For time: 3.2km Run REST 2 minutes 20 Squat Cleans (62.5/45kg) 20 Box Jumps (24/20") 20 Overhead Lunges (20/15kg) 20 Box Jumps (24/20") 20 Squat...

Wednesday, 23/12/15

20 minutes at each station A) Hang Power Clean + 2 Reaction Split Jerks B) 5 x 300m Row - Score = Fastest + Slowest interval https://www.youtube.com/watch?v=PRlJWcPzg-8...