Daily WOD

Class times 6.05am 8am 9am   12 Days of CFK Christmas   1 Cluster 2 Front Squats 3 Shoulder-to-Overhead 4 Hang Power Cleans 5 Deadlifts 6 Pushups 7 Pull-Ups 8 Wall Balls (9/6kg) 9 Toes-to-Bar 10 KB Lunges (24/16kg) 11 KB Swings (24/16kg) 12 BOTP or Bar M-Ups or 120m Farmer Carry (1 x 24/16kg)   Barbell L1 40/25kg L2...

A 6.05am session has been added to the class schedule for tomorrow's (Thursday) 12 Days of CFK Christmas workout. Book in through Mindbody.   Grayson and Damo getting it done earlier today. [vc_gallery type="image_grid"...

- All regular class times, including Legends, except for no class at 3.45pm.   A) E90S x 7 
4 Bench Presses   B) E90S x 7 
100m Run 10 Alt DB Snatches (20/15kg)   C) 2000m Row ...

- All regular classes are on today except no class at 3.45pm. Please remember to sign in through Mindbody.   2 x AMRAP in 10 minutes:   A) 10 Power Snatches 50 Double Unders 10 OHS 50 Double Unders   Barbell L1 25/15kg L2 35/25kg L3 45/35kg   B) 10 Weighted Stepups (1 x...

Upcoming timetable. Please remember to keep signing in through the Mindbody app or their website. All available sessions are there for you to sign in.     Monday, Dec 21: all regular classes, including Legends, except for 3.45pm.   Tuesday, Dec 22: all...

- All regular classes are on today, except no class at 3.45pm.   A) Back Squat 7 x 4   B) Split Jerk 7 x 2   Or   B) “Bradley” 10 rft: 100m Run 10 Pull-Ups 100m Run 10 Burpees   - 30 seconds rest [vc_gallery type="image_grid" images="24928" img_size="full" column_number="2" grayscale="no"...

"Worse than 2020"     For time:     1000m Run 100 Burpees 100 Squats 100 Pushups 100 Mountain Climbers (L + R = 1) 100 Lunges 1 minute Plank (+ optional 1000m Run)     Scaling: 1) Partner WOD 2) (Run) + 5 x 20 reps of each (Plank) 3) (Run) + 10 x 10 reps...

The Big Clean Complex   6 sets for max load   High Hang Clean + Hang Clean + Clean + Push Press   High Hang Clean + Hang Clean + Clean + Push Jerk   High Hang Clean + Hang Clean + Clean + Split Jerk   - one set consists of all twelve reps [vc_row css_animation="" row_type="row"...

With a 7.30 time cap for each:   A) 5 rft: 10 Box Jumps (24/20") 15 Pull-Ups   B) 5 rft: 10 HSPU / Push Presses 15/12  Calories   C) 5 rft: 10 KB Swings (24/16kg) 50 Double Unders     Remembering some of the fun times in iso. Coach Kim did a fantastic job with...

Alt E2M x 6 rounds (A+B = 1 round = 24 minutes total)   A) 8 Deadlifts   + optional 12 Lateral Burpees   B) 20 Situps 20 Second Ring Support Hold (^Tuck) (v Boxes)   + optional 12 Weighted Lunges [vc_gallery type="image_grid" images="24878" img_size="full"...

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