23 June 2018


Cycle 4 of our Fit Camp kicks off on 25 June!  Our summer Fit Camp will run for 8 weeks and include our early morning Co-Ed Fit Camp on Monday, Wednesday, and Friday at 5:15 a.m. to 6:00 a.m. or the Evening Ladies Only Fit Camp on Monday and Wednesday from 8:00 p.m. to 9:00 p.m. and Friday at 6:00 p.m. to 7:00 p.m. as well as our Saturday morning Unloaded Fit Camp from 8 a.m. to 9 a.m.  To register for the upcoming Summer Fit Camp follow the link below:




UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m.

WARRIOR WOD: 9:00 a.m. to 10:30 a.m.

SPIN FIT:  10:30 a.m. to 11:15 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m .



Part 1:  EMOM:  10 Minutes

Minutes 1-5:  5 Tire Flips

Minutes 6-10:  3-5 Rope Walks or 2 Rope Climbs


Part 2:  Partner WOD (Teams of 2)

For Time:

400m Sandbag Run

6 Wall Walks

20 Sandbag Squats

400m Sandbag Run

9 Wall Walks

35 Sandbag Squats

400m Sandbag Run

12 Wall Walks

50 Sandbag Squats



10 RFT: 

5 Wall Ball (30/20)

3 Burpees

1 Squat Snatch (135/95)

10 RFT:  

25 DU


10 RFT:

5 Wall Ball (30/20)

3 Burpees

1 Squat Snatch (135/95)



Part A:
Partner Sprint Relay (1 Partner Sprint each rep scheme and then tags in the partner to complete the same rep scheme before moving on to the next one…e.g. Partner 1 completes 5 Power Snatch and 10 Bar Facing Burpees, then tags in Partner 2 to complete 5 Power Snatch and 10 Bar Facing Burpees.  As soon as Partner 2 is done with that work, Partner 1 moves on to 8 Power Snatch and 8 Bar Facing Burpees…etc.  )

Minutes 0-15:
5 Power Snatch (A: 95/65; Rx: 75/55)
10 Bar Facing Burpees

8 Power Snatch
8 Bar Facing Burpees

11 Power Snatch
6 Bar Facing Burpees

14 Power Snatch
4 Bar Facing Burpees

17 Power Snatch
2 Bar Facing Burpees

Part B:  

Minutes 15-35:
Partner Synchronized Helen-ish

4 RFT:
400m Run (Run Together)
15 Pull Ups
15 KB Swings

Each Round Partners Perform the opposite exercise but try to stay in synch (e.g. when KB is overhead, chin is over the pull up bar – no butterfly pull ups)
Round 1: P1 Does Pull Ups while P2 Does KB Swings. R2: they switch movements. Each does 2 rounds of synchronized pull ups and 2 rounds of KB Swings. Always running together.



AMRAP: 5 Minutes
Partner 1:1 Max Reps of Diagonal Wall Balls



Barbell Option:

1) 20 MB Squat Clean and Throw (Wall Ball)
2) Halting clean: 2-2-2-2
3) 1 sec pause jerk dips + 1 sec pause jerk: 1-1-1-1-1
4) 4 sets of 15 bulgarian split squat @ 40% body weight
** Perform a max set of strict pull ups between Split Squat rep ranges

Gymnastics Option:

Part 1:  Set a clock and spend 8 minutes working on handstand walks and progressions. If you cannot handstand walk 3m, work handstand walk progressions: donkey kicks, wall walks, handstand holds, shoulder taps against the wall, HSW, HSW obstacles.

Part 2:  

5 RFT:
8 Ring Dips
10 C2B (S: Pull Ups)
12 Box Jump Overs
:30sec rest between rounds
Focus = efficient kipping and cycling of movements + fast transitions.

Part 3:

Accumulate 2 min in an L-sit.