Daily WOD

Wednesday, 13/11/10

A) Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (45/30kg) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8...

Tuesday, 12/11/13

NO MOBILITY CLASS TONIGHT  This Saturday we are going to trial a new timetable. The new class times will be: 6.30 - 7.30am WOD 7.30am - 8.15am MOBILITY 7.30 - 8.30am WOD 8.30 - 9.30am WOD 9.30am Technique The Technique class replaces the Weightlifting class and will be a flexible structure...

Monday, 11/11/13

The CFK team had a great weekend competing in the Immortals Team Challenge on the Gold Coast. Saturday was a fast paced day and 5 workouts later we had finished in 31st place. This placed us in the Intermediate category for Sunday and had to...

Sunday, 10/11/13

Saturday, 09/11/13

Due to the Immortals Team Challenge at the Gold Coast Convention Centre only the following classes are on today: 7.30am - Mobility   7.30am - WOD 8.30am - WOD “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run This may be completed as either an Individual or Partner...

Friday, 08/11/13

DECEMBER 7 - Fundraiser. Please support this event. The above link to register is for everyone wanting to participate in this event. It will be a day of fun competition suitable for every level of fitness, and just like any other day in the gym the...

Thursday, 07/11/13

Mobility 6.15pm WOD For time. 5 HSPU to begin each round of: 20-15-10-5 SDHP (42.5/30kg) Box Jumps (24/20") 1km Run to finish. httpv://www.youtube.com/watch?v=EEu42L0ufBY...

Wednesday, 06/11/13

A) Game Open 13.4 Incrementing AMRAP in 7 minutes: 3 Clean and Jerk (61/43kg) 3 Toes-to-Bar 6 Clean and Jerk (61/43kg) 6 Toes-to-Bar 9 Clean and Jerk (61/43kg) 9 Toes-to-Bar Continuing this sequence until 7 minutes has elapsed. B) OTM for 10 minutes 5 Front Squats 20 Double-Unders httpv://www.youtube.com/watch?v=nUmRZtx77us...

Tuesday, 05/11/13

Mobility 6.15pm WOD “Ralph” 4 rounds for time: 8 Deadlifts (110/80kg) 16 Burpees 3 Rope Climbs 600m Run Bring your rope-climbing shoes, socks etc. ...

Monday, 04/11/13

A) Clean and Jerk 1 RM B) 15-12-9 Kettlebell Swing (32/24kg) Pukies (Burpee Pull-Ups) httpv://www.youtube.com/watch?v=qWkf7RufxVc httpv://www.youtube.com/watch?v=s8NKLSuG2F8...