Daily WOD

Thursday, 12/11/15

The heat lists will be finalised today. Volunteers please be at the gym by 6.30am on Saturday morning, you will be briefed with your roles at that time. Also a reminder to everyone to bring a plate to share. A) Back Squat 5 x 2 x 90% Then either B) "Zoe" For...

Wednesday, 11/11/15

Today is the last day to sign up for the CFK Club Championships. The Intermediate category is well supported, and the Rx'd division looks like an exciting line-up but we'll be chasing a few more names there too. We would like to see more of our...

Tuesday, 10/11/15

After the final heat on Saturday we'll have a quick presentation and then lunch and drinks at the gym. Please bring a plate of food to share. Children welcome. A) Overhead Squat 3 x 15 B) Bench Press 15 x 3 C) For time: 45 Cal Row https://www.youtube.com/watch?v=pcdwynN7F4E...

Monday, 09/11/15

Remember to register for the in-house comp this Saturday. Come along and get a workout or cheer the athletes through their event. Afterwards get some food and good company. It'll be a fun day and we hope to see everyone there. A) AMRAP in 25 minutes: 10 Pull-ups 10 Deadlifts...

Sunday, 08/11/15 – Rest Day

Saturday, 07/11/15

Nominations for the In-House comp will close Wednesday night so that we can allocate athletes to heats and release the schedule on Thursday. Heats will start at 7am with the Beginner group and waves will continue through the morning. Until nominations are finalised and we...

Friday, 06/11/15

The CFK In-house Comp workouts have been posted at the gym in the entrance corridor. If you're coming along next Saturday (Nov 14) write your name on the sheet corresponding to the division you intend to compete in, and /or on the volunteer sheet. If...

Thursday, 05/11/15

With a continuously running clock: A) AMRAP in 7 minutes: 7 Power Snatches (35/25kg) 7 Thrusters (35/25kg) 7 Pull-Ups B) AMRAP in 7 minutes: 7 Overhead Squats (35/25kg) 7 SDHP (35/25kg) 7 Lateral Burpees C) Thruster 7 RM Tracey M ...

Wednesday, 04/11/15

For time: 1000m Row 30 HSPU 30 Ring Dips 30 Pushups 1000m Run 15 HSPU 15 Ring Dips 15 Pushups 100 Situps ...

Tuesday, 03/11/15

A) Deadlift 15 minutes to work up to a heavy triple B) For time: 20 Deadlifts (80/55kg) (^110/80kg) 50 Double Unders (^Unbroken) 15 Deadlifts 40 Double Unders 10 Deadlifts 30 Double Unders 5 Deadlifts 20 Double Unders Luke F ...