This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    0408 590 530
     

    Daily WOD

    8am CrossFit 9am Weightlifting/Open Gym A) Deadlift 8-8-8-6-6-6-4-4-4 B) Partner WOD 4 x AMRAP in 2 minutes: - Row for metres (1 minute each) - Wall Ball (alt. 5 reps each) - BOTP (alt. 2 reps each) - 10 Situps, 20 Hand Taps in Pushup position And that's a wrap for 2018. We hope to see you...

    30 December, 2018 /

    7am and 8am classes only   A) “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg)   (by Jamie Zimmerman and Jimmy Wright) PTE Galagher & LCPL McDonald were serving...

    28 December, 2018 /

    8am class only 9am Weightlifting - Dan won't be in to coach this session, it is an opportunity for the weightlifters to work through their program.   Tabata time   8 rounds per station 20s : 10s (work : rest) Complete all 8 rounds at each station before moving on.   - Calories - Pushups -...

    27 December, 2018 /

    8am class only   AMRAP in 20 minutes: 20 Dumbbell Snatches (20/15kg) 5 V-Ups 20 Box Jumps (24/20") 5 V-Ups 20 Goblet Squats (20/15kg) 5 V-Ups      ...

    26 December, 2018 /

    - normal class schedule   12 Days of CFK Christmas (2018 edition) - perform the rep scheme as per the song     1 Cluster (40/25kg) (^52.5/35kg) (^^65/45kg) 2 Front Squats (40/25kg) 3 Shoulder-to-Overhead (40/25kg) 4 Hang Power Cleans (40/25kg) 5 Deadlifts (40/25kg) 6 Pushups 7 Pull-Ups 8 Wall Ball (9/6kg) 9 Toes-to-Bar 10 KB Lunges (24/16kg) 11 KB Swings (24/16kg) 12...

    23 December, 2018 /

    For time:   120 Double Unders 60 Squats 30 Push Presses (45/30kg)   2 x 60 Double Unders 30 Squats 15 Push Presses   3 x 40 Double Unders 20 Squats 10 Push Presses   BBF - sub Pushups for PP ...

    21 December, 2018 /

    A) Ring Row 5 x 8   B) Ring Dips 5 x 8   C) With a 10 minute cap: 800m Row Then AMRAP 10 RKBS (24/16kg) 10 Wtd Lunges (24/16kg) 10 Toes-to-Bar   ...

    20 December, 2018 /

    A) Clean - 15 minutes   then   B) “King Kong” 3 rft: 1 Deadlift (206/145kg) 2 Muscle-Ups 3 Cleans (113.5/80kg) 4 HSPU   or   B) “Jeremy” For time: 21-15-9 OHS (45/30kg) Burpees ...

    19 December, 2018 /

    "WOOD" 5 rft: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) - 1 minute rest between rounds ...

    18 December, 2018 /

    3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (20/15kg) 10 RH DB G2OH (20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...

    17 December, 2018 /
    JOIN TODAY

    Enquire Now

    Fill out the form below and we will get back to you as soon as we can.

      This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.