Daily WOD

Gym closed. Here's a workout you can do at a park or at home. AMRAP in 20 minutes: 5 HSPU (sub Hand Release Pushups) 10 Box Jumps (retaining wall / park bench / sub lunges) 15 Situps 30 Double Unders ...

Gym closed. For anyone looking for some activity you can do at home or in a park here you go: For time: 800m Run - rest 4 minutes 600m Run - rest 3 minutes 400m Run - rest 2 minutes 400m Run - rest 3 minutes 600m Run - rest 4 minutes 800m Run ...

Gym closed. For anyone looking for some activity you can do at home or in a park here you go: 5 rounds for time: 15 Pushups 15 V-Ups Rest 5 minutes 5 rounds for time: 15 Squats 15 Shoulder Taps (L+R = 1) ...

Last class for 2017! See you all again January 2 at 240 Evans Road (The Batcave). Wishing everybody a Happy Christmas and a safe, relaxing break. A) With a continuously running clock complete 5 thrusters every minute: 0 - 5 (35/25kg) 5 - 10 (42.5/30kg) 10 - 15 (52.5/35kg) 15 -...

12 Days of CFK Christmas 2017 100m Row / Run (alt rounds) 2 Clusters (40/30kg) 3 Toes-to Bar 4 Snatches (Full or Power. 40/30kg) 5 Wall Ball (9/6kg) 6 Box Jumps (24/20") 7 HSPU or Hand Release Pushups 8 Lunges 9 Pull-Ups 10 Situps 11 Grasshoppers (L+R = 1) 12 Deadball OTS or Bar/Ring Muscle-Ups or Wall Climbs...

A) Snatch - 15 minutes B) For time: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats 50 Double Unders 10 Power Snatches 50 Double Unders ...

A) AMRAP in 8 minutes: 3 Deadlifts @70%+ 3 Strict Pull-Ups 6 Pushups   B) EMOM x 8 5 Dips + 5 Box Jumps C) EMOM x 8 5 Power Cleans ...

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.