4 November 2017
SATURDAY SCHEDULE:
YOGA: 8:00 a.m. to 9:00 a.m.
CF UNLOADED FIT 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. and 11:30 a.m.
FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.
UPCOMING SKILL CLINICS:
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
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.
CF UNLOADED WOD:
A. Partner Chipper:
400m KB Farmers Carry (53/35)
50 Calories on Assault Bike
40 Burpees
30 T2B
20 Goblet Squats (53/35) (A: Pistols)
10 Pull Ups (A: Strict)
400m KB Farmers Carry
B. Oblique Burner
WARRIOR WOD:
A. Squat Snatch
Minutes 0-3: Max Reps at 115/80
** Rest 5 Minutes
Minutes 8-10: Max Reps at 135/95
** Rest 5 Minutes
Minutes 15-16: Max Reps at 155/105
B. For Time
Row 1K
10 Bar Muscle Ups
40 Cal Bike
20 Cleans (155/105)
40 Cal Bike
10 Bar Muscle Ups
Row 1K
CFK WOD:
Partner WOD (Teams of 2)
10 RFT (5 Rounds Each):
20 DB Walking Lunges in Front Rack (Rx: 50/35; S: 45/25)
6 Strict C2B Pull Ups (S: Strict Pull Ups; S2: Ring Rows)
10 DB Clean and Jerks
** Partners Alternate Rounds, 5 Per Person