high-5-dan-kirsty

This Saturday is a biggie for CFN. Our Mighty Red Skulls are gonna feast on CF Daedalus from 1030am and we need you guys to put your Skull shirts on and help our boys and girls rip shit up. A BBQ will then follow to meet and greet our newest batch of fresh meat from the Nov 8 Intro and of course to convince them that their lives are all about to change to something amazing! Then we rest and meet again later for the CFN Christmas Party which will involve frivolity and hilarity in very large doses ;-)

Strength

Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

CG Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls

WOD

” Iron Heart ”

21 Power Clean (70/40)

15 Chest To Bar Pull Up

9 Push Press

Rest 90 seconds

3 Rounds