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

Tight Rope

Our last ever Tight Night will feature at 530pm. No Tights..no wod. Prizes for the best dressed.


E 2 minutes

3 Front Squat (75% of 3 RM )

3 Weighted Pull Up

5 Rounds


” Tight Rope ”

4:00/2:00 x 4 rounds

3 Rope Climb

9 Deficit HSPU (4″/1″)

21/18 Cal Row

MR Double Under

Macho Man

And for the first time ever at CFN…we present Macho Man !

Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.


” Macho Man ”

EMOM for as long as possible

3 Power Clean (80/55)

3 Front Squat

3 Jerk

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Sink Hole

Hump Day is Swole Day. Get in early and heat up those tender muscles after your big bodyweight beatdown yesterday. Grab a roller and spend time unglueing before we get on the bar.


Every 2 minutes

Odd : 3 Bench Press (build)

Even: 3 Deadlift ( build)


” Sink Hole ”


Deadlift (85% of heaviest DL )

Bar Burpee



Bodyweight Tuesdays and we wheel out the much loved Barbara. But take her lightly and she’ll kick you in the throat ;-)


” Barbara”

20 Pull Up

30 Push Up

40 Sit Up

50 Squat

Rest exactly three minutes between each round.

5 rounds

CAP 40 minutes

Compare to : 24/8/2015


Oly Total

Today we check your progress exactly 3 months to the day after your last Oly Total. If you didn’t test in  July then here’s your chance to set YOUR total. Remember this is not a contest but a personal test to see how far you’ve come.


In 20 minutes

Establish 1 RM  Snatch

In 20 Minutes

Establish 1 RM Clean and Jerk


75 Wall Ball (9/6 kg)

*5 Burpee OTM

Compare to : 2/7/2017