Saturday, 21/11/15

20 Nov Saturday, 21/11/15

The CFK Allstar Affiliate team of Oz, Kel, Bec, Jo, Trent and Rod will be competing Saturday and Sunday afternoon in Melbourne. Again, we would like to thank everybody that contributed to the fundraising efforts, you guys are amazing and we are very lucky to have such a wonderful crew at the gym.

All classes today can choose from the following two options:

A)
“Linchpin Test 6”
4 rounds for time:
21 Wall Ball (9/6kg)
18 Pull-Ups
15 KB Swings (24/16kg)
12 HSPU

or

B)
For time:
50/40 Cal Row
Then 2 x
20 DB Pushups (2 x 15/10kg)
30 Situps
20 DB Shoulder-to-Overhead (2 x 15/10kg)
30 Weighted Lunges (2 x 15/10kg)
50 Double Unders

Jono picked up the Spirit of CFK (the Phantom’s Box) award on Saturday in recognition of his efforts over the years in the workouts and his long-standing support for the people of CrossFit King. On behalf of the members and staff, well done mate.