9am only. $10 BBQ to follow. Happy Queens Birthday!

Team WOD

4 x 100 m run (each)

75 Hang Power Clean (40/25)

75 Front Squat

75 Push Press

4 x 100 m run

OT3M 30 m Team Wheelbarrow

* BB must not be dropped (10 burpee penalty before time )

Girl Friday brings the return of Diane, but not before some very heavy back squats. Dont forget our ‘Queen For A Morning’ team workout this Saturday at 9am. Our new Intro crew will be there for their first big group wod and its sure to be memorable. $10 for brekky.

Strength

Back Squat 5 x 3 reps @ 90% 1RM

Rest 30 secs

5 Weighted Hip Extensions after each set

Rest 2 mins

WOD

” Diane ”

21-15-9 of

Deadlift (100/70)

Handstand Push Up

For Time.

(more…)

https://www.youtube.com/watch?v=khje3g8-u8c
Thursday we get our snatch on again. Patience to get the bar to hips..then go! Engraining those contact points takes time, rep upon rep to layer the movement patterns and maintaining tension throughout the lift. Reminder of our ‘Queen For A Morning’ Saturday morning workout at 9am. $10 and you will be well fed. Good Times Ahead peeps!

Strength

Shoulder Press 2 x 3 reps

Push Press 2 x 3 reps

Split Jerk 5 x 2 reps

WOD

” MSFTH ”

OTM 15

Pocket High Pull + Hang High Pull + Hang Squat Snatch + OHS

*Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
**Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull bar up your torso.

Good winter fun today in a wee two rounder focussing on your pulling movements, and reinforcing our toes to bar skill work from yesterday.Remember the gym will be closed on Sunday, and one class only on Saturday morning and again on Monday night. There may however be opportunities for Open Gym . Keep an eye on CFN FB page for schedule changes, useful training and nutrition tips, and inane banter ;-)

Strength 

Deadlift 5 x 5 reps @ 80% 1RM

Rest 1 minute

10 DB Strict Press after each set

Rest 1 minute

WOD

” The Solution”

30 Cal Row

10 Power Clean (60/40)

30 Toes To Bar

10 Power Clean

2 RFT

12 min CAP

Today we focus on setting up our tripod, getting tight in the middle and inverting with the goal of nailing that scary as hell handstand push up. Then more pressing in the form of 100 pushups, and of course some more jumping ;-)

HOLIDAY HOURS

Saturday 30th May 9am only

Sunday 31st May closed

Monday 1st June 5pm only

Gymnastics

Handstand Progressions

HSPU

• headstands/wall holds ( 5 x 30 s)
• -ves  ( 5 x 5-10s)
• kipping (5 x 5 reps)
• strict / deficit (5 x 5 reps )

Perform 3-7 Strict Toes to bar between sets.

WOD

” Push it Up ”

100 Hand Release Push Up

* OTM 5 Box Jump (75/60)

CAP 10 mins

Week 3 of our second mini cycle. Take your Friday loads and add a couple more reps. Easy if you commit to the lift , stay braced and position yourself well. Hit those quads , glutes and hams well in the warm up stretch and this horrible winter weather will bring out your massiveness. Coach Donny will be there at 6am so go and surprise him, get your training done early!

Strength 

Back Squat 5 x 5 reps @ 85% 1RM

Rest 30 secs

5 Box Jump ( 75/60 cm ) after each set.

WOD

” Gloom and Doom ”

AMRAP 3

6 Front Squat (70/45)

6 Burpee Over  Bar

Rest 1 min

AMRAP 3

Double Under

Rest 1 min

AMRAP 3

6 Front Squat (60/40)

6 Burpee Over  Bar

“The Crane” AMRAP 7

Back Squat

50 Reps (60/40)

50 Reps (80/50)

Max Reps (100/60)

3 Minute Rest

AMRAP 7

Strict Press

50 Reps (95/65)

50 Reps (115/80)

Max Reps (135/95)

3 Minute Rest

AMRAP 7

Deadlift

50 Reps (80/50)

50 Reps (100/60)

Max Reps (120/70)

Sessions at 8am and 930am this morning. Bring a friend !!

Partner WOD

” Saturday Sizzler ”

AMRAP 25

9 Cal Row

7 Toes To Bar

5 Front Squat (70/45)

Partner A completes a full round while B rests.

Then switch

This Girl Friday brings us Grace and Annie. Lets see a big 530pm class and we will get our triples done on the squat cycle , then partner up and launch into these favourites . Remember it doesn’t have to be fun to be fun ;-)

Strength

Back Squat 5 x 3 reps @ 85% 1 RM

WOD

” Grace ”

30 Clean and Jerk ( 60/40)

For time.

FINISHER 

” Annie ”

50-40-30-20-10 of

Double Under

Sit Up

For time.