For those who have entered the 2018 CF Open for the first time these next few weeks will require a dedication to training and learning as much as possible about the movements that will shock your bodies into awesomeness. Simply put this requires daily training, arriving early and if time permits work on something thats been bugging you after the class . On top of most newbies lists is the double under but try just hanging from a pull bar, and OHS with an empty bar or go hit a tabata on the bike. Always strive to go one better every day.



Odd: 30 secs MR HSPU

Even: 30 secs MR T2B


” Cheap Shot ”

70 Alt DB Snatch (22.5/15)

60 Wall Ball (9/6)

50 Cal Row


CAP 13