Daily WOD

Wednesday, 30/01/20

Going out with a bang. This was the first workout we performed this year and (I was recently reminded) back then I said it would also be the last. Solo or partner WOD “2020” For time, in any order, 20 reps...

29 December, 2020 / 3 Comments

Tuesday, 29/12/20

E2M x 10 - complete 10 rounds of A then 10 rounds of B A) 1 Snatch 30 Double Unders (or 8/6 Calories) 1 Snatch B) 1 Clean and Jerk 3 Muscle-Ups (or 6 Lateral Burpees) 1 Clean and Jerk [vc_gallery type="image_grid" images="25042"...

28 December, 2020 / 1 Comment

Monday, 28/12/20

Class times: 6.05am CrossFit 7.10am Legends + regular members welcome 9.30am CrossFit 4.55pm CrossFit 6.05pm Open Gym for strength training. The journey of a thousand miles, or in this case ten years, begins with a single step. In April this year we celebrated ten...

27 December, 2020 / 2 Comments

Thursday, 24/12/20

Class times 6.05am 8am 9am 12 Days of CFK Christmas 1 Cluster 2 Front Squats 3 Shoulder-to-Overhead 4 Hang Power Cleans 5 Deadlifts 6 Pushups 7 Pull-Ups 8 Wall Balls (9/6kg) 9 Toes-to-Bar 10 KB Lunges (24/16kg) 11 KB Swings (24/16kg) 12 BOTP or Bar M-Ups or 120m Farmer Carry (1 x 24/16kg) Barbell L1 40/25kg L2...

23 December, 2020 / 1 Comment

Extra session

A 6.05am session has been added to the class schedule for tomorrow's (Thursday) 12 Days of CFK Christmas workout. Book in through Mindbody. Grayson and Damo getting it done earlier today. [vc_gallery type="image_grid"...

23 December, 2020 / 0 Comments

Wednesday, 23/12/20

- All regular class times, including Legends, except for no class at 3.45pm. A) E90S x 7  4 Bench Presses B) E90S x 7  100m Run 10 Alt DB Snatches (20/15kg) C) 2000m Row ...

22 December, 2020 / 2 Comments

Tuesday, 22/12/20

- All regular classes are on today except no class at 3.45pm. Please remember to sign in through Mindbody. 2 x AMRAP in 10 minutes: A) 10 Power Snatches 50 Double Unders 10 OHS 50 Double Unders Barbell L1 25/15kg L2 35/25kg L3 45/35kg B) 10 Weighted Stepups (1 x...

21 December, 2020 / 2 Comments

Upcoming timetable

Upcoming timetable. Please remember to keep signing in through the Mindbody app or their website. All available sessions are there for you to sign in. Monday, Dec 21: all regular classes, including Legends, except for 3.45pm. Tuesday, Dec 22: all...

20 December, 2020 / 0 Comments

Monday, 21/12/20

- All regular classes are on today, except no class at 3.45pm. A) Back Squat 7 x 4 B) Split Jerk 7 x 2 Or B) “Bradley” 10 rft: 100m Run 10 Pull-Ups 100m Run 10 Burpees - 30 seconds rest [vc_gallery type="image_grid" images="24928" img_size="full" column_number="2" grayscale="no"...

20 December, 2020 / 2 Comments

Saturday, 19/12/20

"Worse than 2020" For time: 1000m Run 100 Burpees 100 Squats 100 Pushups 100 Mountain Climbers (L + R = 1) 100 Lunges 1 minute Plank (+ optional 1000m Run) Scaling: 1) Partner WOD 2) (Run) + 5 x 20 reps of each (Plank) 3) (Run) + 10 x 10 reps...

18 December, 2020 / 1 Comment