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    Daily WOD

    NO MOBILITY CLASS TONIGHT A) Deadlift 1RM B) AMRAP in 10 minutes 5 Deadlift @50% of 1RM 10 Squats 15 Double Unders [caption id="attachment_5464" align="aligncenter" width="247"] Lowndesy[/caption]...

    01 January, 2014 /

    HAPPY NEW YEAR!! CHARGE UP FOR A HUGE 2014! Home/Park WOD 3 rounds for time: 50 Double Unders 30 Goblet Squats (Use something heavy) 10 Strict Pull-Ups      ...

    31 December, 2013 /

    NO CLASSES TODAY Home/Park WOD For time: 1.6km Run 4 rounds of: 10 Pistols (5 x left, 5 x right) 10 Handstand Pushups (If there's no wall near by do pike pushups off a bench) 1.6km Run [caption id="attachment_5457" align="aligncenter" width="448"] Lasni[/caption]...

    30 December, 2013 /

    NO CLASSES TODAY Home/Park WOD For time: 10-9-8-7-6-5-4-3-2-1 reps of Burpees Squats Pushups    ...

    29 December, 2013 /

    MOBILITY 7.30am Last WOD in the box for 2013 WOD 6.30am 7.30am 8.30am A) "DG" AMRAP in 10 minutes: 8 Toes-to-Bar 8 Thrusters (15/10kg DB) 12 Lunges (15/10kg DB) 3 minute rest, then B) Open 11.1 AMRAP in 10 minutes: 30 Double-Unders 15 Power Snatch (35/25kg) [caption id="attachment_5444" align="aligncenter" width="512"] Sen, Namoi H[/caption]  ...

    27 December, 2013 /

    OPEN GYM only 4 - 6pm By popular demand we will be running a coached session of the same version of the "12 Days of Christmas" from last year. It will begin at 4.30pm. There is a second version on the board at the gym if you...

    26 December, 2013 /

    No classes today. httpv://www.youtube.com/watch?v=0EVVddwdP3c&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

    25 December, 2013 /

    Classes today: 5am 6am 9.30am No other classes. The staff at CFK wish you all a safe and happy end to 2013. Thanks for making it a fantastic year of training. 2014 - Level Up! WOD A) Power Clean 2 RM (Touch'n'Go, no pause in the rack position) B) Every 30 seconds for 10 minutes: On the...

    23 December, 2013 /
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