Gozza PP

Easter gym hours are on CFN and our new schedule will commence on Tuesday 7th April. Morning sessions will stay at 6am and 7am starts but our evening classes with start at 530 and 630pm . You will be able to come in warm up and mobilise 15 minutes before the 6 and 7am sessions , and Open Gym will now be at 430pm daily for practise.

Additionally there are always comps on and coming up are CF Rapid, Zealous, HPU and CF Infinite so chat to the coaches about these events . We have posted them on CFN and if anyones keen to team up then we can build a comp squad to prepare for the busy season ahead.

 

 

 

Strength

Front Squat 3 x 3 reps *

Shoulder Press 3 x 3 reps *

* Building

WOD

“Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps.

Try not to drop the bar during the entire set.

Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

Hang – Start with the bar just above the knee.

Squat Clean – Start with the bar on the ground.