KONG Strength & Conditioning â Thursday Schedule
8:00 Mobility Flow 9:30 Rampage 11:00 Abs & Booty 12:00â15:30 OPEN GYM 16:00 Warrior 17:00 OPEN GYM
Phuket
8:00 Mobility Flow 9:30 Rampage 11:00 Abs & Booty 12:00â15:30 OPEN GYM 16:00 Warrior 17:00 OPEN GYM
8:00 WARRIOR 9:30 HYROX Mini Sim 600 Edition 10:30-13:30 OPEN GYM 14:00 Primal Strength Push 16:00 HYROX Circuit 17:00 OPEN GYM
8:00 Mobility Flow 9:30 Rampage 11:00 Abs & Booty 12:00â15:30 Open Gym 16:00 Warrior 17:00â20:00 Open Gym
8:00 APESHIT 9:30 HYROX Perform 10:30-13:30 OPEN GYM 14:00 Primal Strength Squats 16:00 HYROX Strength 17:00-20:00 OPEN GYM
09:00â10:15 PARTNER DRILL SERGFEANT 10:15â12:00 OPEN GYM
08:00â09:00 MORNING GLORY / DRILL SERGEANT 09:30â10:45 KALORIE KILLA 11:00â12:00 CROSSFIT (PARTNER CHIPPER) 12:30â13:30 SAUNA & ICE BATH 13:00â16:00 OPEN GYM
08:00â09:00 MORNING GLORY / DRILL SERGEANT 09:30â10:45 DEATH ROW 11:00â12:00 CROSSFIT 12:00â16:00 OPEN GYM 14:30â16:00 VANGUARD (UPPER BODY) 16:00â17:00 SAUNA & ICE BATH 17:00â18:00 HYROX 18:00â20:00 OPEN GYM
08:00â09:00 Morning Glory / Drill Sergeant 09:30â10:45 She Squats 09:30â10:45 SINK OAR SWIM 11:00â12:00 CrossFit 12:00â16:00 Open Gym 14:30â16:00 Vanguard (Performance) 16:00â17:00 Sauna & Ice Bath 17:00â18:00 HYROX 18:00â20:00 Open Gym 18:00â20:00 Track Night
08:00-09:00 TOUR DE UNIT 09:30-10:45 KALORIE KILLA 11:00-12:00 CROSSFIT 12:00-16:00 OPEN GYM 14:30-16:00 VANGUARD (LOWER BODY - PUSHj) 16:00-17:00 SAUNA & ICE BATH 17:00-18:00 NEMESIS 18:00-20:00 OPEN GYM
08:00â09:00 Morning Glory / Drill Sergeant 09:30â10:45 The Punisher 11:00â12:00 CrossFit 12:00â16:00 Open Gym 14:30â16:00 Vanguard (Upper Body) 16:00â17:00 Sauna & Ice Bath 17:00â18:00 HYROX 18:00â20:00 Open Gym
Every Saturday 7:00 AM Warmup 6:40 AM distance from 6 to 24 km groups 8:00-5:00 pace
Open Triathlon for ages 15â50+. Distances shown: Run 5 km, Bike 24 km, Swim 500 m. Registration is open for the event dates listed.
9:00-10:00 -- HIGH TIDE (DUO) 10:30-14:30 -- OPEN GYM
08:00-09:00 -- LOW TIDE 09:30-10:45 -- JOLLY ROGER 11:00-12:00 -- PARTNER CHIPPER 12:30-14:30 -- OPEN GYM
08:00-09:00 -- HIGH TIDE 09:30-10:45 -- SHIPWRECK 11:00-12:00 -- CROSSFIT (WEIGHTLIFTING + METCON) 12:30-14:30 -- OPEN GYM 15:00-16:30 -- CAST AWAY (FULL BODY) 17:00-18:00 -- BLACK JACK (HYROX (DUO)) 18:00-19:30 -- OPEN GYM
08:00-09:00 -- LOW TIDE 09:30-10:45 -- BROADSIDE 11:00-12:00 -- CROSSFIT HERO WOD 12:30-14:30 -- OPEN GYM 15:00-16:30 -- CAST AWAY (PULL DAY) 17:00-18:00 -- KEELHAUL 18:00-19:30 -- OPEN GYM
07:15-10:00 -- THE BEACH 08:00-09:00 -- HIGH TIDE 09:30-10:45 -- SHIPWRECK 11:00-12:00 -- CROSSFIT (WEIGHTLIFTING/GYMNASTICS SKILLS) 12:30-14:30 -- OPEN GYM 15:00-16:30 -- SEA LEGS 17:00-18:00 -- BLACK JACK (HYROX) 18:00-19:30 -- OPEN GYM
08:00-09:00 -- LOW TIDE 09:30-10:45 -- BROADSIDE 11:00-12:00 -- CROSSFIT (UPPER BODY + METCON) 12:30-14:30 -- OPEN GYM 15:00-16:30 -- CAST AWAY (PUSH DAY) 17:00-18:00 -- KEELHAUL 18:00-19:30 -- OPEN GYM
08:00-09:00 -- HIGH TIDE 09:30-10:45 -- SHIPWRECK 11:00-12:00 -- CROSSFIT (SQUAT + METCON) 12:30-14:30 -- OPEN GYM 15:00-16:30 -- CAST AWAY (LEGS DAY) 17:00-18:00 -- BLACK JACK (HYROX) 18:00-19:30 -- OPEN GYM