Posted on Dec 22, 2015

CrossFit StKilda Workout of The Day 23/12/2015

A. Front Squat
In 15mins establish a mod-heavy set of 5 FS.

B. 5 sets of:
Behind The Neck Power Jerk x 1 +
Behind The Neck Split Jerk x 1
Keep load light, work on Scapula Retraction and keeping bar back.

C. For Time:
21 x KettleBell Swing 32/24kg
15 x Burpees to 6″ target
9 x Squat Cleans 70/50kg


Today we say farewell and good luck to the one and only Arthur.

Arthur started coaching at CFSK in Inkerman St in 2013. Since then he has developed immensely as a coach and trainer. Arthur has nurtured and developed a passion for quality of movement and a great eye for seeing the most effective coaching cue’s. He has worked closely with our CFSKids programming with a great mix of traditional CF incorporated with more movement based training.

As a friend and a colleague I cant thank Arthur enough for all he has done for CFSK and I can definitely speak for everybody when I wish him all the luck with his new adventures.

Thanks Art..

CrossFit StKilda