Congratulations to all the award winners from Saturday nights party with Marcky B taking out the Red Skull Award for most improved athlete. Such a tough process to decide the winners as so many deserving of the grand prize. Special thanks to Iva, Ange, Adam , Dennis and everyone who mucked in for our special night together, and massive thanks  to Matt Horgan, CFN Original  Silverback for the spectacular trophy.  And  to Perty for the video of the ceremony. An awesome time had by all! Today we begin our strength cycle and get back to business! And If you need to get out of town , grab the tent, chuck the kids in the back of the car and get down to McClaren Falls this weekend for the CFN Training and Yoga Camp. Cant wait!

Congratulations to all the award winners from Saturday nights party with Marcky B taking out the Red Skull Award for most improved athlete. Such a tough process to decide the winners as so many deserving of the grand prize. Special thanks to Iva, Ange, Adam , Dennis and everyone who mucked in for our special night together, and massive thanks to Matt Horgan, CFN Original Silverback for the spectacular trophy. And to Perty for the video of the ceremony. An awesome time had by all! Today we begin our strength cycle and get back to business! And If you need to get out of town , grab the tent, chuck the kids in the back of the car and get down to McClaren Falls this weekend for the CFN Training and Yoga Camp. Cant wait!

Strength

Back Squat 5 x 5 reps @ 75% of 1RM

* same weight across all sets

WOD

” Cleans and Machines ”

AMRAP 3

Row 15 Cals

5 Squat Clean ( 70/45)

Rest 3 mins

AMRAP 3

Row 12 Cals

7 Squat Clean (60/40)

Rest 3 mins

AMRAP 3

Row 9 cals

9 Squat Clean (50/30)