WOD 2018-06-28T09:38:33+13:00

Becka Checka


Our Tuesday Snatching continues with a challenging  wod of ascending complexity and decreasing reps. Set up positioning and accuracy will dictate whether the back half of this workout is achievable without missing reps. And of course a big Happy Birthday to awesome athlete, mum and dedicated wife , our very own Rebecca.. Have a fun day today Bex!


Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL


” Becka Checka ”

21 Power Snatch (50/35)

21 Burpee

15 Overhead Squat

15 Burpee/Toes To Bar

9 Squat Snatch

9 Burpee/Bar Muscle Up

CAP 16

CF Total Recall



Great turnout for Coach Haggis’ Oly Lifting on Saturday . We at CFN are extremely fortunate to have Lifting coaches of this calibre. Not only representative of their respective countries with PBs we will only ever dream of, but passionate full time dedicated lifting coaches. But sadly Lou Guinares and Callum Downey’s classes have been under-utilised and as paid coaches we will be forced to have these specialist classes as an additional cost. So use it or lose it!


Back Squat  3 x 10 (65% of  1RM)

Rest 1 minute

Weighted Pull Up  3 x 3-5 reps

Rest 2 minutes


” CF Total Recall “


10 Chest To Bar Pull Up

MR Power Clean (80/50)

Rest 2 minutes

3 Rounds

Compare to : 31/5/2016


Buddy Up

Partner WOD 
” Buddy Up “
30 Synchronised Burpee Over Bar
Run 800 m w/ MB
60 Clean and Jerk (60/40)
Run 800 m w/ MB
30 Synchronised Burpee Over Bar

*divide reps equally

Fab Four


Our Friday Tight Night ought to see some pain faces in this multi-modal sweat-fest. Although the sets are small you need to transition quickly from your machine to get your rep count on. Recovery times will shrink to the virtual blink of an eye ;-)


 Back Squat 5 x 3* reps (@ 65 % 1 RM)
*pause 5-8 secs in bottom position.
Barbell Row 5 x 5 reps (build)
 ” Fab Four “
In 3:00
Row 30/20 cals
MR Wall Ball
Rest 1:00
In 3:00
Row 30/20 cals
MR C2B Pull Up
Rest 1:00
In 3:00
Row 30/20 cals
MR KBS (32/24)
Rest 1:00
In 3:00
Row 30/20 cals
Post separate scores.

Hook, Rip And Drop

Hook Grip

Thursday and we build our speed under the bar. A super big hip extension, violent shrug behind the ears and the bar is weightless enough to pull your body down into that tight catch position..you’ll hear it all day from Coach Haggis ” elbows up, knees oot and heels doon! ”


Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

CG Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls


” Hook, Rip and Drop ”

30 Hang Squat Clean (60/40)

*5 Burpees over bar every minute

Start with burpees

CAP 12 minutes