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

Straight Up


E 2 M 5 R

5 Deadlift ( 65% of 1 RM)

5 Bench Press ( 65% of 1 RM)


” Straight Up ”

Run 300 m

20 m DB OH Lunge (22.5/15) (alternate)

15 Deadlift (100/70)

3 Rounds

Mainsite 160705

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

Smoking Gun

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 *

* build


” Smoking Gun ”

1:00 Cal Bike

1:00 Chest To Bar Pull Up

1:00 Overhead Squat (42.5/30)

1:00 REST

5 Rounds

Post separate scores for each exercise.


Summer Slam

Friendly day! BBQ going off at the 930am class!

Partner WOD

” Summer Slam “


3-6-9-12-15-18-21… of

Kettlebell Swing (24/16)

Box Jump Over

Push Press (40/25)

Partner A completes full round of 3 followed by Partner B


Area 51

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)

For time.