JCF 1

JCF Superstars Sophie, Lily- Belle and Bella have finished a great term of ninja training and will be looking forward to 2015 where all sorts of crazy gains will be made :-) Keep an eye on the website for next years dates to be released soon.

Strength

Back Squat 8 x 2 reps @ 90%

WOD

” Midline Mash Up ”

OTM 15

Minute 1 – 10 Front Squat (50% of 2 RM )

Minute 2 – 20 AbMat Sit Up

Minute 3 – 40 Double Under