Friday, 3 November, 2017
Workout of the Day: Warm Up: Partner Warm Up: 12 Synchro Facing Banded Good Mornings 12 Synchro Facing Sit Ups 12 Synchro Facing Squats 12... Read More
Thursday, 2 November, 2017
Workout of the Day: Warm Up: 25 Sit Ups 20 Med Ball Cleans 15 Hanging Knee Raises 10 Ring Rows 5 15 yard Shuttle Runs... Read More
Wednesday, 1 November, 2017
Workout of the Day: Warm Up: 50 single unders 15 Barbell Shoulder Press 15 Wall Ball Shots 15 KB Swings (eye level) 15 Pull Ups... Read More
Tuesday, 31 October, 2017
Workout of the Day: Warm Up: Four Corners 10 DB Front Squats ————–> DB Lunge Walk 10 DB Renegade Row ———-> DB Bear Crawl 10... Read More
CFK Halloween Dress up Day
Hey CrossFit Kids! For tomorrow’s class, feel free to wear your costume as long as you will be able to exercise in it (without destroying... Read More
Monday, 30 October, 2017
Workout of the Day: Warm Up: Row 1000 M Crossfit Warm Up Skill: 2×3, all with empty B.B. Power cleans, Tall cleans Squat cleans WOD:... Read More
Saturday, 28 October, 2017
Workout of the Day: Warm Up: Music Medicine Ball Burgener Warm Up Skill: Review & Warm Up the Olympic Complex Movements WOD: As many Rounds... Read More
Friday, 27 October, 2017
Workout of the Day: Warm Up: Burpee Relay Skill: Couch Stretch (3 Minutes Each) WOD: 30-20-10 Reps for time of: Row for Calories Chest to... Read More
Thursday, 26 October, 2017
Workout of the Day: Warm Up: CrossFit Warm Up Dynamic Warm Up Skill: T-Spine Overhead Extension w/ Barbell Anchor (3 min) 10 PVC Pass Throughs... Read More
Wednesday, 25 October, 2017
Workout of the Day: Warm Up: Jog 400m Joint Prep Jog 400m Skill: 10 Front Squats(55/45) 10 Sumo Deadlift High Pulls(55/45) 10 See Saw Squats... Read More