26/04/14 – CFSK WOD –

Posted on Apr 25, 2014

Straight Arm Strength A. For 10-12 Minutes alternate between Tuck front lever and Tuck planche Strength A. Complete 5 sets increasing weight each set of Double KB overhead carry 60m Front rack carry 60m Farmers carry 60m. *NO Rest between carries **Rest as needed between sets ***While resting work on overhead and or thoracic mobility. Finisher […]

26/04/14 – PTT –

Posted on Apr 25, 2014

Movement Prep/Practice A. Wrist raise  x10 Wrist push-up x10 x3 B. Beginner Locomotion – Ido Portal – Perform x 10-12m of each x2 C. Uri banded shoulder Straight Arm Strength A1. Band Assisted Tuck Planche x 10-15 Seconds A2.Tuck Front Lever x 10-15 Seconds Alternate between A1-A2 for 15-20 minutes Weightlifting  A. Olympic Lifting Skill Complex – Clean […]

25/04/14 – ANZAC DAY –

Posted on Apr 24, 2014

Please note that the Schedule for Anzac day is: 8am WOD 9am WOD (with Creche) 10am Yoga As always on Anzac Day we dedicate the WOD to Australian Service Men & Women. Make sure you get along for a challenging HERO WOD…   “Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box […]

25/04/14 – PTT –

Posted on Apr 24, 2014

Complete Rest – Lest we forget

Anzac Day Schedule

Posted on Apr 24, 2014

Please note that the Schedule for Anzac day is:   8am WOD 9am WOD (with Creche) 10am Yoga   As always on Anzac Day we dedicate the WOD to Australian Service Men & Women. Make sure you get along for a challenging HERO WOD..

24/04/14 – CFSK WOD –

Posted on Apr 23, 2014

Testing Upper Body Push (vertical)  A. Push Press heavy 3 for the day – Hold each rep for 2 count overhead – No more than 7 sets to find max Testing Lower Body Pull  A. Deadlift @30X1 heavy 3 for the day -Stick to tempo -Quality of movement is priority Structure  A. EMOTM for 10 minutes […]

24/04/14 – PTT –

Posted on Apr 23, 2014

This Saturdays PTT session will run as normal this week at CFSK. We will go over some detail on the focus for the next 6 weeks and also how to progress with our current strength template. If you have had any questions saved up about movements, reps, sets or how you should be progressing write […]

RX Cooking @ CFSK

Posted on Apr 23, 2014

Hey CFSK Peeps! On May 10th CFSK will play host to the fantastic Richard Braz, Karl Dietz and the RX Cooking school! Learn how to plan, prep and consume, clean, nutritious paleo inspired food as instructed by 2 of CFSK’ers finest chefs.. Not only will you learn heaps, the boys at RX have kindly offered […]

23/04/14 – CFSK WOD –

Posted on Apr 22, 2014

Today is a mixed modal (different movements) aerobic test that we will re-visit. Finding one pace that is both sustainable but challenging is your goal. We will test your ability to sustain this effort again in another 6 weeks. Aerobic Test (mixed modal) A. AMRAP in 45 Minutes: 1000m Row 400m Sand bag carry (Heavy) 10 […]

23/04/14 – PTT –

Posted on Apr 22, 2014

Double session today ideally split into AM and PM. If short on time prioritise what you need to work on, for most of you this will be the strength and mobility/flexibility work. If you have time for both aM and PM sessions don’t let the rain put you off, get out and enjoy being outside […]

MENU