The last EVER Friday Tight Night deserves a great wod backed up by a classic shot of Masters Legend Michelle in her first CF Open! The end of the year is nigh and we have so much to look forward to starting with Hell-O-Ween this Saturday, the excitement of the NZFL throw downs with other CF gyms, our Nutrition Challenge which starts next Tuesday and our CFN Xmas Party at the end of next month. We will also be finalising dates for the CFN Training Camp to be held over a mid-summer weekend at Piha shortly before the CF Open starts. Check CFN Events for all details.


Back Squat 5 x 3* reps (70% of 3RM )

BB Row 5 x 5 reps

* 3 sec pause in bottom.


” Air Force ”

20 Thruster (42.5/25)

20 Sumo Deadlift High Pull

20 Push Press

20 Overhead Squat

20 Front Squat

4 Burpee OTM

For time.

Compare to : 16/6/2016