7 October 2017

UPCOMING SKILL CLINICS: 

Muscle Up Clinic (Multi-Session): 

DATE:  7 October and 28 October from 11:30 a.m. to 12:30 p.m.

COST:  $50 for CFK Members; $60 for Non Members

REGISTRATION

 

Jerk Skill Clinic (Multi-Session Clinic):  

DATE:  11 November and 25 November from 11:30 a.m. to 12:30 p.m.

COST:  $50 for CFK Members; $60 for Non Members

REGISTRATION

 

LADIES FIT CAMP FALL REGISTRATION: 

The registration for our 6th cycle of our ladies Fit Camp for 2017 is now live.  The 6-week course will kick off on 30 October and run through 15 December.  This is the ideal class for women looking to kick start their fitness but are intimidated by CrossFit.  This class will help you take your fitness to the next level in a fun, inclusive and welcoming environment.  We will once again offer a morning camp session (Monday, Wednesday and Friday at 10:30 a.m.) and an evening camp session (Monday and Wednesday at 8 p.m. and Friday at 6 p.m.).   To register or obtain more information, follow the link below.

LADIES FIT CAMP REGISTRATION

 

SATURDAY SCHEDULE:  

YOGA:  8:00 a.m. to 9:00 a.m.

CF UNLOADED BOOT CAMP:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m. only today

**MU SKILL CLINIC:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.

 

CF UNLOADED: 

A.

EMOM:  10 Minutes

M1:  10 DB Floor Press

M2:  10 DB Bent over Row

 

B.

AMRAP:  15 Minutes (Partner WOD)

Run 400m

Max Effort Russian KB Swings (53/35)

Partner 1 Runs 400m while P2 completes max effort KB Swings, rotate upon return from the run.

 

C.

CORE:

3 Rounds

100m KB Front Rack (50m (R)/50m (L)

4 Wall Walks

 

WARRIOR: 

A.

Run 200m (Rest 60 sec)

Run 400m (Rest 60 sec)

Run 800m (Rest 60 sec)

Run 400m (Rest 60 sec)

Run 200m

 

B. For Time:

40-30-20-10

Calories on Bike

20-15-10-5

Burpee Box Jumps Over

10-8-6-4

Squat Snatch (155/105)

 

CFK WOD (Partner WOD):

For Time:

100 Squat Cleans + Burpee Box Jumps Overs

P1 complete 1 Squat Clean + 1 Burpee Box Jump Over, then P2 does the same, alternate each round.

Rx:  165/115; 30/24