Sadly we say farewell to 3 time Red Skull Champ John Roach. The biggest of all Big Dogs, John has had no equal when delivering world class performances in workouts at CFN. His dedication to his craft, and doing the ‘boring and tedious’ stuff is the reason for his dominance. All this and a good bloke to boot. All the best in your travels Johnny!

Gymnastics

EMOM 10

Odd : Bar Muscle Up Progressions

Even : Handstand Walk Progressions

WOD

” Johnny Peptide ”

60 Cal Assault Bike

30 Devils Press (2 x 22.5/15 kg )

15 Bar Muscle Up

CAP 12