Todays workout is dedicated to long time CFN legend Marcky B. For a change set your alarms and get in at 630am to enjoy the fun. As the 2015 Red Skull Champ, Marcky’s spirit and his support for others was infectious . His  superb movement mechanics from the awesome squat to box jumps to double unders have always been a thing of beauty and anyone who crosses his path in a CF box down the line would do well to watch , observe and replicate. All the best for you and partner Jo in your new lives in the Hawkes Bay!


” Be Accurate ”

3 rounds of

25 Power Snatch (35/25)

Run 800 m

75 Double Under

CAP 40 minutes