Daily WOD

**New session - 7pm Skills This class will primarily have a gymnastics focus but everything CrossFit is on the table. Spend some time learning, progressing and refining specific skills with Coach Brendan. Expect some fitness too.   We also have Paige's farewell this Saturday at the Story Bridge...

The new year brings some new opportunities.   1) Wednesday, 7pm - Skills   This class will primarily have a gymnastics focus but everything CrossFit is on the table. Spend some time learning, progressing and refining specific skills with Coach Brendan. Expect some fitness too.   2) Friday, 6pm - CrossFit Class (regular...

HIIT classes are back on. 7pm Tuesday and Thursday evenings.   A) Deadlift 3 RM   B) AMRAP in 20 minutes: 3 Deadlifts (140/100kg) 6 Strict Ring Dips 9 KB Swings (32/24kg) 12 Box Jumps (32/26”) 15 Calories   ...

- normal timetable resumes   A) Hang Clean Pulls 5-5-5   B) Hang Power Cleans 5-5-5   C) Games Open 11.5 (half)   AMRAP in 10 mins: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Balls (9/6kg) ...

Class times today: 7am, 8am.   On Monday we return to the regular timetable including HIIT (Tuesday and Thursday 7pm) and Olympic Lifting (Thursday 5am and Saturday 7am).   Teens and Kids classes will resume the week beginning January 28.   A) Deadlift 8-8-8-6-6-6-4-4-4   B) REMOM x 5 rounds 7 Power Snatches 20 - 60 Double Unders 10...

Class times: Friday - 6am, 9.30am, 5pm, 6pm. Saturday - 7am, 8am.   "JJ" For time:   1-2-3-4-5-6-7-8-9-10 Squat Cleans (85/57.5kg)   10-9-8-7-6-5-4-3-2-1 Parallette HSPU (6/4" deficit)     ...

Class times for Thursday and Friday 6am 9.30am 5 and 6pm   Solo or Partner WOD   "2020"   For time, in any order, 20 reps of:   Box Jumps (24/20") KB Swings (24/16kg) Weighted Lunges (24/16kg) SDHP (24/16kg) Pushups Toes-to-Bar Back Extensions Plank Jacks Calories (Bike) DB Thrusters (10 x L, 10 x R. 1 x 20/15kg) DB Snatches (20/15kg) Weighted Stepups (20/15kg) Russian Twists (20/15kg) Lateral Jumps...

The gym will be closed over the next two days (Tuesday and Wednesday).   It's been another great year of fitness and fun at CFK. From all the staff we hope you enjoy your New Year celebrations and get ready to flick the switch on Thursday...

Class times: 5, 6, 9.30am. 4, 5pm 6pm (Open Gym)   - Alternating EMOM at each station - 3 stations - 10 minutes per station (5 rounds of each movement)   A) 5 Back Squats 10 Toes-to-Bar   B) 4 Turkish Getups (2 x L, 2 x R) 15/12 Calories   C) 3 Hang Snatches 10 Bar-Facing Burpees ...

CrossFit - 7, 8am   A) "Mary"   AMRAP in 20 minutes: 5 HSPU 10 Pistols 15 Pull-Ups   or   B) "Sisson"   AMRAP in 20 minutes: 1 Rope Climb (wear shin Protection) 5 Burpees 200m Run   (10/5kg vest)   ...

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