Daily WOD

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...

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) A) Back Squat 5-5-5 B) 3rft: 30 Situps 15 Strict Ring Dips 50 Double Unders ...

*Please note: While we have the luxury of space at the gym for people to occasionally do a workout that is not part of the organised class structure, it is a basic courtesy to clear this option with the trainers first. Unless the time is...

Clean and Jerk - 15 minutes technique focus CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 1 Squat Clean (75kg/50kg) 1 Jerk (75kg/50kg Jerk) ...

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