Goat Day

With one workout down we can cross off burpees and light snatches for the reminder of this Open. Use todays sessions to practise the following : Rowing, Squats (wall balls, front squats, squat cleans both using DBs and BB’s) Pull Ups, Toes to bar and double unders.

The Friday morning and lunchtime format over the Open will be using an EMOM for 20 minutes and executed at moderate intensity. Evening sessions today will be 20.2.


” Goat Day ”


Odd : Choose one movement

Even : Choose another

select a rep range and work on improving efficiency for each movement.


Run Forrest Run

Big endurance piece today – set a goal that is sustainable. Remember, this is a longer workout so going out too hard will impair your overall performance. The goal today is to focus on breathing and pacing.


Run 1 mile

100 Sit Ups

Run 1 mile

CAP 30 minutes

L3 : Run 800 m / 100 sit ups/ Run 800 m

L2 : Run 800 m / 75 sit ups/ Run 800 m

Water Rat

Strength: Repeated Effort Method – Goal: 5 challenging work sets done as a push-pull superset – quality over heavy loading.
– Conditioning: Aerobic Power – Goal: sustain 65-70% effort for the entire 15 minutes – this means you will likely need to go slower than you think. T2B should be done in 2-3 sets for the entire piece.


1a) Slight Decline DB Bench Press: 2/5 x 10.

Rest 30s.
– elevate the front of the bench on a 20kg  plate – roughly 3″ off the floor
– 2 warm-up sets + 5 “work sets” with a challenging load
1b) Symmetrical Stance 1-Arm DB or KB Rows – pronated grip: 2/5 x 10 ea.

Rest 30s.
– 2 warm-up sets + 5 “work sets” with a challenging load


“Water Rat ”

15 Cal Row
15 Toes To Bar
15 DB Push Press (22.5/15)


Johnny B-Good

After an amazing 74 people signed up for the Open we backed it up with some epic performances over the weekend and today. This week we will iron out the kinks and get the body ready to rumble again by the weekend for 20.2. DON’T FORGET TO SUBMIT YOUR SCORES TONIGHT!! Well done ALL!


In 30:00

1) Sumo Deadlift: Build to a tough set of 3 in 7 sets.

Rest 2-3:00.
– Elevate Plates 2″ off of the floor

2a) Front Squat: Build to Metcon Weight.

2b) Bar Muscle-ups or Scaling Option WU


“Johnny B-Good”

30 Front Squats (70, 45)

30 Bar Muscle-ups

CAP 10 minutes

L3 : (60/40, C2B Pull up)

L2 : (50/35, Banded Pull Up)

L1 : (KB FSQ 24/16, Ring Row)


And so the first workout of 2020 gets an ‘official’ go at CFN. Many of you have already had a crack at it and today is your chance to complete it, grab a few extra reps or even go at it RXD this time. Be sure to warm up well, have your new game plan set, and give it all you have! And don’t forget to submit your scores by Tuesday morning so myself and Ange can validate. I will be setting up the first round of Blue vs Red results once results have been tabled. Get Sum!


” 20.1 “

10 rounds of:

8 ground-to-overhead

10 bar-facing burpees

RXD ♀ 29 kg. ♂ 43 kg

SCALED ♀ 20 kg ♂ 29 kg

MASTERS 55+ ♀ 29 kg ♂ 35 kg

TEENS ♀ 20 kg ♂ 29 kg

Time cap: 15 minutes