15.4's relentless inversion sent a few heads spinning and numerous PB's were made on the heavy cleans required. The scaled WOD also asked a lot of our athletes and we all came through fitter, stronger and better for the experience. Looking forward to this Saturday, the final big session of the Open and we again welcome our brothers and sisters from CF Quattro to our box to enjoy the agony and the ecstasy. Then its our annual CFN Awards night and knees up on the 11th of April. Save the date . NO EXCUSES!

15.4’s relentless inversion sent a few heads spinning but numerous PB’s were made on the heavy cleans required. The scaled WOD also asked a lot of our athletes and we all came through fitter, stronger and better for the experience. Looking forward to this Saturday, the final big session of the Open and we again welcome our brothers and sisters from CF Quattro to our box to enjoy the agony and the ecstasy. Then its our annual CFN Awards night and knees up on the 11th of April. Save the date . NO EXCUSES to miss this night!

Strength

OTM 8

3 Back Squat ( 75% of 1 RM )

6  Strict Pull Up

WOD

” Hurt Locker”

12 Deadlift (60/40)

9 Burpee over Bar

7 Front Squat (60/40)

Rest 1 minute

5 Rounds for time.