Daily WOD

Classes today: 7.30am 8.30am OPEN WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20") 12 Push press (52.5/35kg) 9 Toes-to-bar httpv://www.youtube.com/watch?v=mMU4_evJHKA&feature=player_embedded...

6am - Normal Class 4pm - Open Gym 5pm - Open Gym For time: 800m Row 80 Double Unders 80 Kettlebell Swings (24/16kg) 80 Double Unders 800m Run httpv://www.youtube.com/watch?v=TBValPkH8aI ...

Class times today: 6am 4pm 5pm A) Partner WOD - 10 minute cutoff. Get it all done, any combo, any order, both partners working at the same time. "Angie" 100 Pullups 100 Pushups 100 Situps 100 Squats B) Individual WOD: “Elizabeth” For time: 21-15-9 Squat Cleans (60/40kg) Ring Dips httpv://www.youtube.com/watch?v=1Az1Zrc6vWQ...

The gym is closed today so here is a workout that you can do at home or in the park: 2 rounds for time: 21 Lunges (L+R = 1 rep) 21 Pullups 21 Squats 21 Hand Release Pushups 21 V-Ups 1000m Run (4 minutes continuous run if unsure of distances) httpv://www.youtube.com/watch?v=kgU4Hk2JIFo...

We hope you all have a day filled with fun, family and friends, and when you're ready to return - the barbells will be waiting for you. httpv://www.youtube.com/watch?v=uwpbpyYxIDA...

Today's class times are 6am and 5pm. “12 Days of Christmas” 1 Burpee 2 Turkish Get-ups (15/10kg) 3 Press (42.5/30kg) 4 Box Jumps (24/20") 5 Pushups 6 Squats 7 Sit ups 8 Wall Ball (9/6kg) 9 Double Unders 10 Kettlebell swings 24/16kg 11 Pullups 12 Thrusters (42.5/30kg) Early days at CFK....

CLASS SCHEDULE DEC 24-31, Jan 1 MON 24th 6am, 5pm TUES 25th CLOSED WED 26th CLOSED THURS 27th 6am, 4pm, 5pm FRI 28th 6am, 4pm, 5pm SAT 29th 7.30am, 8.30am MON 31st 6am, 5pm TUES 1st CLOSED WED 2nd *NORMAL TIMETABLE RESUMES (*no 7am classes) “Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pullups httpv://www.youtube.com/watch?v=dgXyeGM5nCs...

3rft: 21 KB Swings (24/16kg) 15 Goblet Squats (24/16kg) 9 KB Pushups 400m Run (Compare to 15/11/12)  ...

"McGhee" AMRAP in 30 minutes: 5 Deadlift (125/90kg) - All deadlift weights are to be cleared by the trainers first. 13 Pushups 9 Box Jumps (24/20") This is not a sprint! Prepare yourself mentally to go the distance. Physically, choose manageable standards. Set your back on every deadlift rep,  jump clearly...

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