Sunday 07.11.21
Fitness: 1. Build to a heavy bent over Sled Rope Pull 2. In 2 teams: 25 Min AMRAP: 150 Cal Ski and 150 Cal Bike Erg (same time) 400m...
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Kat
Oct 31, 20211 min read
Saturday 06.11.21
Fitness: In Pairs: 30min AMRAP: 60 Wall Balls (9/6kg) 50/40 Calorie Row 40/30 Echo Bike 30 Toes through Rings 20 Double DB Box Step Overs...
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Kat
Oct 31, 20211 min read
Friday 05.11.21
Fitness 1. OT2M: Max Unbroken Strict Chest to Bar Pull Ups, then 4 sets of 30% of that max set and then one max unbroken set. (6 total...
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Kat
Oct 31, 20211 min read
Thursday 04.11.21
Thursday's Gymnastic Cycle can be found here: Fitness: 1. 15 minutes for quality: 20 Superman PVC Press behind the neck 20 Plank Ring...
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Kat
Oct 31, 20211 min read
Wednesday 03.11.21
Fitness: 1. Front Squat: 15 minutes to build to a 3RM. Then at the 45 do 3 reps at 90% and 47 minute mark hit 3+ reps at 90% of todays...
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Kat
Oct 31, 20211 min read
Tuesday 02.11.21
Fitness 1. 5s x 10r x DB Seal Row (OT2M) 2. "The Race that stops sensation" For time: Row 3200m OT2M (not including 0:00) 5 Lateral...
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Jason
Oct 31, 20211 min read
Monday 01.11.21
Fitness: 1. 4 Sets: alt every 2 minutes. A. 10 Back Rack alt Reverse Lunge B. 10 Ab Wheel Roll Outs 2. 15 Min AMRAP: 5 Strict Pull Ups 15...
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Kat
Oct 24, 20211 min read
Sunday 31.10.21
Fitness: In Pairs for time: 500/400 Echo Bike Calories *One partner rides and one partner runs 300m. Switch on the bike when the partner...
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Kat
Oct 24, 20211 min read
Saturday 30.10.21
Fitness: In Pairs: 4 x 6 mins AMREPs,1 min rest between 40 Med Ball Reverse Lunges (9/6kg) 30 Wall Balls (9/6kg) 20 Pull Ups 10 Burpee...
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Kat
Oct 24, 20211 min read
Friday 29.10.21
Fitness 1. 5s x 5r Banded Deadlifts (Red/Orange) Compare to 17/9/20 Amy R: 1375kg Mike B: 3200kg 2. "Christine" 3 Rounds for time: 500m...
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Kat
Oct 24, 20211 min read
Thursday 28.10.21
Fitness: 1. Gymnastics Cycle Week 14: Open Session, practise something of your choice. 2. 20 Min AMRAP: 40 Double Unders 300m Ski 20...
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Kat
Oct 24, 20211 min read
Wednesday 27.10.21
Fitness: 1. 4 sets of each: Alt every 2 minutes A. 10 Kettlebell Slant Board Hack Squats B. 10 Dumbbell Gorilla Rows (5 per side) 2....
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Kat
Oct 24, 20211 min read
Tuesday 26.10.21
Fitness 1. 6s x 4r Weighted Pull Up: (OT2M) *Aim to use the same load or more from the 12th of October. 2. 20 Min AMRAP: 5, 10, 15, 20,...
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Kat
Oct 24, 20211 min read
Monday 25.10.21
Fitness: 1. 5 Rounds, alt OTM Min 1: 5 Dumbbell Z Press Min 2: 5 Banded Push Ups Min 3: 15 sec L/Tuck Hold Hang 2. "Acid bath" 500m Ski...
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Jason
Oct 22, 20212 min read
Member of the Month 2/2 October 2021 - Noel
When, how and why did you get started with us? I started with CFC back when it was still Southern. I think it was 2015. I’d been at Cooee...
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Jason
Oct 20, 20212 min read
Member of the Month 1/2 October 2021 - Chris
When, how and why did you get started with us? I joined CFC about 5 years ago when Cooee closed down. A number of us were keen to keep...
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katrina.e.birch
Oct 19, 20211 min read
CrossFit Kids Term 4 2021
CrossFit Kids is coming back for Term 4 in 2021. This will be a 7-week term Classes will run at the usual 3.45pm timeslot on Wednesdays...
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katrina.e.birch
Oct 17, 20211 min read
20 Club September 2021
Congratulations to those people to attender 20 or more classes this month. You have made a strong commitment to your health and fitness! ...
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katrina.e.birch
Oct 17, 20211 min read
Sunday 24.10.21
Fitness: In Pairs: One person working at a time. Alternate partner are completing each movement. 10 Min AMRAP: 10/7 Cal Bike Erg 10/7 Cal...
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katrina.e.birch
Oct 17, 20211 min read
Saturday 23.10.21
Fitness: In Pairs: Each section is for time. One person working at a time except on the run which is done together. [On the 0:00] 3...
112 views0 comments
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