Workout of the Day

Workout of the Day 2018-07-09T10:31:37+00:00

2011 Regional Event 6

15th October 2018|

Get your skills on then get after this old blast from the past. Seven years ago this workout was tough for the athletes that went on to the Regionals, with many not completing within the time cap. This demonstrates how far we have come as a fitness community, not to mention the influence that this type of training has had on the general populous. CrossFit is the latest ‘craze’..? Yeah right.


” 2011 Event 6 ”

20 Cal Row

30 Burpee on Plate

40 DB Ground To OH (2 x 22.5/15 kg)

50 Toes to Bar

60 m OH Lunge (20/10 kg)

100 m Shuttle Sprint (10 x 10 m)

CAP 20

Snatch Chief With Balls

14th October 2018|

Get your hook grip on, core tight and deliver that momentum and elevation on the barbell so you can catch it in a finely positioned squat..A fun but heavy wod today including the wall ball. Scale the load if you are pressing the bar overhead to the lock out. Your score doesn’t mean squat if its ugly and potentially damaging. Our coaches are brilliant. Ask them and you’ll see.


E 2 M 5 R

2 Hang Squat Snatch (build)


” Snatch Chief with Balls “

AMRAP 3 of

3 Power Snatch (60/40)

6 Push Up

9 Wall Ball (13/9)

Rest 1 minute

5 Rounds

Continue on the last movement from the previous cycle.

Long Rowed To Hell

12th October 2018|

Classes at 730 and 930am this morning with The PTM. Good week guys, enjoy the rest tomorrow. If you plan to go in for The Lumberjack 20 please ensure you are rested and restored before you sign up. Remember its a Hero wod and they are never meant to be easy.


” Long Rowed to Hell ”


Cal Row

20-40-60-80 reps of

Alt DB Snatch (22.5/15)

One person works at a time

Divide reps equally between both partners


10th October 2018|

Not unlike the Barbara we know and love, this CrossFit benchmark packs a fierce punch due to her speed, and the sheer volume of reps we have to contend with. Originally written as a 1:1 work rest ratio, Barbara differs from the other bodyweight workouts in that the 3 minute rest periods allow sufficient recovery to attack the subsequent rounds with real fury. This wod is immense and the benefits will accrue almost immediately. Barbara. Disrepect her at your peril.


” Barbara”

20 Pull Up

30 Push Up

40 Sit Up

50 Squat

Rest exactly three minutes between each round.

5 rounds

CAP 40 minutes

Game Changer

10th October 2018|

Its been a busy week at CFN and after our skill work today we go short, heavy and relatively low skill..Violent hip extensions are our focus and for this we need to spend time prepping hips and lower back for at least as long as the workout itself.



2 Split Jerk (build)


” Game Changer ”

21 – 15 – 9 reps of

Deadlift (120/75)

Box Jump (75/60 cm)

*RXD is box jump and not step up.

CAP 8 minutes