Wednesday, 8 November, 2017
Workout of the Day: Warm Up: Joint Prep CrossFit Warm Up Skill: Banded Overhead Distraction (2 min each) WOD: As Many Rounds as Possible in... Read More
Tuesday, 7 November, 2017
Workout of the Day: Warm Up: Jump Rope Warm Up 2x Thru 10 GHD Sit Ups 10 Kipping Swings 10 Jumping Lunges Skill: Double LAX... Read More
Monday, 6 November, 2017
Workout of the Day: Warm Up: 400 m sled drag 20 Bandy GMs 15 Hip Circle Steps (r,l,f,b) 10 DB Thrusters Skill: Deadlift Review &... Read More
Saturday, 4 November, 2017
Workout of the Day: Warm Up: KB Touch Plank Race Cone Game Skill: Atlas stone review, deadlifts and carries WOD: Partner WOD: Partner 1... Read More
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