WOD 2018-06-28T09:38:33+00:00

Tiger Blood

Hump Day and we are deadlifting and jumping again. And take it easy this Saturday night so you can come and join us for Sunday’s Beastwod where we tackle the Mighty ‘Manion’. Sunday afternoons at CFN . Where it’s at.


3 Deadlift (80% 1RM )

3 Box Jump (AHAP)


” Tiger Blood ”

10 Clean and Jerk (60/40)

Run 400 m (Morgan St )

3 Rounds


More Midline Mash Up


Great to see peeps getting upside down in the warm ups and playtime sessions after workouts. Why do Handstands you ask? Here’s 5 good reasons. Mostly because they are fun. And watch the FB event page for this Sundays Beastwod. A great way to round off your weekend and get your train on for the start of the week..


Handstand Push Up 5 x 3 reps

Weighted Ring Dip 5 x 3 reps


” More Midline Mash Up ”

OTM 15

Min 1 : 15 Toes To Bar

Min 2 : 50 Double Under

Min 3 : 20 Ab Mat Sit Up

Power Of One

OHS Day 2

If you have been committed to the Monday/ Friday back squat program you will have noticed that you are in fact waaaay stronger than a month ago. Its just so simple really. Turn up. warm up well. squat heavy. Stretch. Do it at least twice a week. Repeat. Get Stronger. Crush all your enemies. Boom.


Back Squat 5 x 3* reps (80%)

BB Hip Thruster 5 x 10 (use same weight)


” Power Of One ”

0-3 minutes :

6 Power Snatch (42.5/30)

6 Burpee

6 Overhead Squat

3-6 minutes :

8 Power Snatch

8 Burpee


6-9 minutes :

10 Power Snatch

10 Burpee

10 OHS

9-12 minutes :

12 Power Snatch

12 Burpee

12 OHS

Rest on completing the full round.

Score is max reps.


Partner Seven

One of our faves returns to CFN. The Partner Seven. Get Some!


” Partner Seven “



7 Thruster (60/40)

7 Knees To Elbow

7 Deadlift (120/80)

7 Burpee

7 Kettlebell Swing (32/24)

7 Pull Up

A completes 7 HSPU’s, B does Thrusters, A knee to elbows ..etc

Tabata This

Friday Squat Day featuring the Social Hour Tight Night. Come get really strong with us, then get your sweat on with a good Tabata hit out.


Back Squat 5 x 5 reps* (75%)

BB Hip Thruster 5 x 10 reps

*same as Monday. Add a few reps.


” Tabata This “

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull Up
Rest 1 minute
Tabata Push Up
Rest 1 minute
Tabata Sit Up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the TOTAL  reps performed in all of the eight intervals. Score separately for each exercise.

Unit for the row is “calories”.

Compare to : 13/12/2015