Tuesdays are our skills days and a great opportunity to examine your skill sets and practise stuff that no other gym will do. Take your time and don’t expect miracles to happen unless you practise the progressions laid out for you.
Odd : 30 secs Handstand Walking/ Progressions
Even : 30 secs Pistol Squat / Progressions
” Mainsite 160705 “
25 Double Under
5 Burpee Bar Muscle Up
*scale to 5 Pull Up/ 5 H/R Push Up
A big special thanks to those that brought friends in for Saturday’s Summer Slam and BBQ. Our first Intro of 2018 is now full of excited new members and your energy and positive spirit is the reason they follow you into this awesome gym. Todays wod tests your ability to recover and endure. Try to maintain consistent numbers through out the 5 rounds. Oh and embrace the suck. Its makes you better ;-)
E 2 M 5 R
1 SG HP + 1 HPS + 1 OHS + 1 HSS *
” Smoking Gun ”
1:00 Cal Bike
1:00 Chest To Bar Pull Up
1:00 Overhead Squat (42.5/30)
Post separate scores for each exercise.
Its my wod and I’ll cry if I want to. Get this done and enjoy a few brews and a slice of pizza with the CFN crew after the 530pm class. No pressies, just bring a friend to Saturdays Partner wod and we’ll do the rest!
1 Mile Run (with 20/15 kg BB)
12 Bar Muscle Up
1967 metre Row
51 Overhead Squat (60/40)