Friday, 31 December 2021 - New Years Eve
CFKL is Open for morning classes only. We hope you all enjoy your New Years Eve! We will be Open Saturday, 1 January 2022, with a great...
Thursday, 30 December 2021
Pre-Workout Conditioning: On a 3:00 Clock - 1:00 Max Burpees-to-Target Then… 2:00 Max Single-leg Squats (Pistols) Conditioning: 4 RFT 400...
Wednesday, 29 December 2021
Conditioning: 3 Rounds For Reps & Distance Max Unbroken TTB Max Unbroken Ring Dips Max Distance Broad Jump Then… For time: 2,000/1,750...
Tuesday, 28 December 2021
Conditioning: Crossfit Total, For Load Take @ 10 Minutes to Complete Each Lift 1-Rep Max Back Squat 1-Rep Max Strict Press 1-Rep Max...
Monday, 27 December 2021
Strength: Hang Power Cleans Take @ 15 Minutes to Build-up to a Heavy 4 Reps 5 Sets X 4 Reps Conditioning: 3 RFT 7 Strict Muscle-ups 10...
24 December 2021, Christmas Eve
Conditioning: 10 X 1:00 Rounds for Calories 60-yard Shuttle Sprint (5 Yards, 10 Yards, 15 Yards) 3 Deadlifts (315/205) Max Calories on...
Thursday, 23 December 2021
No 6:30pm Class This Evening; Salsa Dance class/Christmas Gathering Starts at 7pm Pre-Workout Conditioning: 1:00 Strict Handstand...
Wednesday, 22 December 2021
Conditioning: "The 12 Days of Christmas" For Time - 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6...
Tuesday, 21 December 2021
Strength: Deadlift Take @ 15 Minutes to Build to a Heavy 3 Reps 5 Sets X 3 Reps Conditioning: AMRAP 10 15 Wall Balls (20/14) 1 Rope Climb
Monday, 20 December 2021
Conditioning: For Time (25 Minute Time Cap) "Pyramid Double Helen" 1,200 Meter Run 63 KBS (53/35) 36 Pull-ups 800 Meter Run 42 KBS 24...
