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    Daily WOD

    A) Weightlifting   or   B) 1. AMRAP in 15 minutes:   30 RKBS (24/16kg) 30 Second Wall Sit 30 Double Unders 20 Kick Sits 20 Plank Jacks 20 Double Unders   2. E3M x 5 rounds   10 DB Bench Presses AMRAP Calories to 2:00 [vc_gallery type="image_grid" images="28516" img_size="full" column_number="2"...

    25 May, 2022 /

    For time:   100/80 Calories   8 x 12 Weighted Lunges (24/16kg) 8 Burpees (6”) 4 Strict HSPU   50 Toes-to-Bar ...

    24 May, 2022 /

    A) Press 3-3-3   B ) Push Press 5-5-5   C) Push Jerk 7-7-7   D) AMRAP in 12 minutes:   20 Box Jumpovers (24/20”) 20 Deadlifts (60/40kg) 20 Pushups ...

    23 May, 2022 /

    A) Back Squat   8 – 8 – 8 - 8   B) 6 rft:   50 Double Unders 10 KB Gorilla Cleans (2 x 20/12kg) 3 Wall Walks ...

    22 May, 2022 /

    - Members please note that the sessions for today (Saturday) are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am.   AMRAP   A) 0 – 5:00 10 Alt DB Snatches (20/15kg) 10 V-Ups 10 Dips   B) 6:00 – 11:00 400m Run (buy in) 20...

    20 May, 2022 /

    - Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am.   A) Power Snatch   3-3-3-3   2-2-2-2   1-1-1-1   B) “Karen” For time:   150 Wall Balls (9/6kg)   Or   “Randy”   For time:   75 Power Snatches (35/25kg)   - 15 minute time cap   All the best...

    19 May, 2022 /

    - Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am.     A) Weightlifting   or   B) E5M x 7 rounds   5 Devils Presses   20 – 60 Double Unders   2 - 5 Wall Walks   15/12 Calories   (+...

    18 May, 2022 /

    - Members please note that the sessions for this Saturday are at 6.30 and 7.30am only.     - CF Kids is still on at 8.40am. 4 rounds for time:   75 Double Unders 21 C2B Pull-Ups 18 KB Drags (24/16kg) 15 KB Swings (24/16kg) 12 Weighted Stepups...

    17 May, 2022 /

    - Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am.   A) EMOM x 14 rounds 1 Power Clean 2 Push Presses 1 Split Jerk   B) E2M x 7 5 Hang Power Cleans 10 Bar-Facing...

    16 May, 2022 /

    For 30 minutes:   Buy in at 0:00, 10:00, 20:00 15 Strict Pull-Ups   Then AMRAP   10 Pushups 20 Plank Jacks 1 Deadlift   10 Situps 10 Air Squats 1 Deadlift   200m Row 1 Deadlift ...

    15 May, 2022 /
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