The kids and teens classes resume this week. Both are $150 for the term: Teens - Fridays, 4.55pm Kids - Saturdays, 10am Alt E4M x 8 A) 15 Pull-Ups 15 Burpees then AMRAP until 3:00 30 Double Unders 30 Second Wall Sit B) 15 Dips 15 Bicycles (L+R = 1) then...
- Details for the next t-shirt and hoodie order will be posted on the website and in the members' FB page (CFK Champions). You can be invited the FB page by other members and admin so let someone...
The kids and teens classes resume this week. Both are $150 for the term: Teens - Fridays, 4.55pm Kids - Saturdays, 10am A) QF 21.1 For time: 3 x 10 Strict HSPU 10 DB Hang Power Cleans (2 x 22.5/15kg) 50 Double Unders rest 1 minute 3 x 10 HSPU...
The kids and teens classes resume this week. Both are $150 for the term: Teens - Fridays, 4.55pm Kids - Saturdays, 10am A) Back Squat 5 x 5 x 75% B) AMRAP in 12 minutes: 12 Pushups 12 Toes-to-Bar 12 Lunges 12 Deadlifts (40/25kg) - also complete 50/40 Calories inside...
Rotating EMOM for 24 minutes: 100 - 200m 4 Hang Cleans 6 Pull-Ups (^ C2B or BMU) 8 Box Jumps (select a challenging height or increase reps to regular height) "Regularly learn and play new sports" is one of the features in CrossFit's...
A) Back Squat 5 x 3 x 75% then B) Push Press 8 x 5 incrementing or C) AMRAP in 15 minutes: 60 second Plank 40 Double Unders 20 Lunges 10 Push Presses ...
10 rft: 2 Wall Climbs (sub 8 Alt Toe Taps or 12 Shoulder Taps) 10 Situps 2 Rope Climbs (sub 10 Bent Over Rows) 10 Alt DB Snatches (20/15kg) - 30 minute time cap [vc_gallery type="image_grid" images="25777"...
A) "Luce" 3 rft: 1km Run 10 M-Ups (sub 25 Pull-Ups) 100 Squats (scale reps, 3 minutes max per round) or B) QF 21.3 For time: 120 Wall Balls (9/6kg) 120 Calories Rx’d – straight through Scaled – partition as required + extra 5 x 10 DB Bench Press [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) Power Snatch 6-6-6-4-4-4-2-2-2 - If your plan is to follow up with QF 21.5 use this time to build to starting weight then B) QF 21.5 For time: 9-6-3 Snatches (83/61kg) Burpee Box Jumpovers (30”) Or C) Alt EMOM x 12 minutes: 5 – 10 Deadlifts 5 – 10 Burpee Box Jumps [vc_row...
A) Back Squat 5 x 5 x 70% B) AMRAP in 15 minutes: 5 Pushups 5 V-Ups 10 Double Unders 6 Pushups 6 V-Ups 15 Double Unders 7 Pushups 7 V-Ups 20 Double Unders etc… ...
