Daily WOD

Happy Birthday for yesterday Chris Bowman! Class timetable Dec 12th-16th. Monday 12th – 5.30am, 6am, 9.30am Tuesday 13th - 5.30am, 6am, 6pm Wednesday 14th –  5.30am, 6am, 9.30am Thursday 15th –  5.30am, 6am, 6pm Friday 16th –  5.30am, 6am, 9.30am WOD Weighted Pullups 3-3-3-3 Weighted Dips 3-3-3-3 You have four warm up sets to get to your...

Class timetable Dec 12th-16th. Monday 12th - 5.30am, 6 am, 9.30am Tuesday 13th - 5.30am, 6 am, 6pm Wednesday 14th -  5.30am, 6 am, 9.30am Thursday 15th -  5.30am, 6 am, 6pm Friday 16th -  5.30am, 6 am, 9.30am ...

Happy 21st Birthday Kate Pearce! Tabata Twos Adhering to the Tabata work:rest ratio complete two rounds - two intervals of each station per round - of the following exercises for max total reps: Box Jumps 24/20" Kettlebell Swings 24/16kg Goblet squats 24/16kg 5m Shuttle Run Double Unders Hollow Rocks Mountain Climbers Box Dips Danny Mellor of...

Press 3-3-3 Push Press 3-3-3 Push/Split Jerk 3-3-3 httpv://www.youtube.com/watch?v=z8Y3KBYH8us&feature=player_detailpage...

Happy Birthday Trent! Strictly Unofficial Benchmark WOD as designed by Trent: "Sh'nay-näe"  (Sha-nay-nay) 800m Run Then 4 rounds of: 25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run ...

For time: 2km Row Rest 3 minutes 2km Run Rest 3 minutes Then in as few sets as possible: 2 minute Plank Hold 2 minute Superman Hold 1 minute Handstand Hold  ...

"The Bear" Complex 5 Rounds of 7 Sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press httpv://www.youtube.com/watch?v=8IQftORtxqk&feature=player_detailpage...

Fantastic turn out yesterday and great spirit from everyone for the team event.  Superbly programmed by April and enthusiastically supported by all team members. The video by Trent is sure to have some memorable moments. Team Boom 6 defeated Team Awesome 5 in a thrilling...

Saturday’s team event and post-workout BBQ details: *7.30-9.30am Team Events at CFK *Approx 10am BBQ Mott Park Logan Road Holland Park Our house is just around the corner in case anyone needs domestic facilities of any sort.  ...

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