Workout of the Day

Workout of the Day 2018-07-09T10:31:37+12:00

Ground Zero

21st July 2019|

And so we enter our last week of the winter Wendler Strength cycle. Get in this week, make no excuses and put in some good hard work. This time of year consistent training and clean eating get shoved down the order or priority. Excuses mount up, short notice influx cancellations are on the rise, and ‘work’ and ‘life’ get in the way to force your daily gym sessions into three times and twice weekly visits. CFN should be your best hour. Period. Somewhere where you go daily. Laugh and meet your friends and experience discomfort and sometimes suffer with them. Learn new shit and be more awesome, if only a little bit more. At least you tried. So come on, book your week up now and man up to your body’s obligations to train, be stronger and be better than yesterday.


5 x 75%, 3 x 85%, AMRAP  x 95%

Banded Hip Thruster  4 x 15


” Ground Zero ”

Run 200 m

21 Front Squat (70/45)

Run 200 m

15 Power Clean

Run 200 m

9 Squat Clean

CAP 15

Till The Wheels Fall Off

19th July 2019|

Classes at 730am and 930am with Coach K-Hole. Feel the Burn.



Partner A completes  :

5 DB Thruster (2 x 15/10)

10 mtr DB Front Rack Lunge

5 DB Thruster

Partner B completes :

15/10 Cal Assault Bike

When A completes a full round they rest until B completes their bike. then switch.

A starts their bike and B starts the thruster/lunge/thruster triplet.

Each athlete must complete 5 full rounds each.

Time Cap : 25 minutes.


Gut Burner

18th July 2019|

Another multi modal workout to keep your skill sets varied and interesting.


Shoulder Press 3 x 70%, 3  x 80%, AMRAP  x 90%

Barbell Row 4 x 8 reps


” Gut Burner ”

100 Double Under

60 Ab Mat Sit Up

50 Wall Ball (9/6)

40 Toes To Bar

30 Cal Row

CAP 14






Glass Half Full

17th July 2019|


Every 90 secs 7 Rounds

SG High Pull +

Hang Power Snatch +

Hang Squat Snatch +

Overhead Squat


” Glass Half Full ”

Run 800 m

30 Alt DB Snatch (22.5/15)

Run 400 m

40 Alt DB Snatch

Run 200 m

50 Alt DB Snatch

CAP 16


16th July 2019|

Hump Day and we push more tin than last week. Then another longer mid week chipper to quench your thirst..


Deadlift  3 x 70%, 3  x 80%, 3  x 90%

Bench Press 3 x 70%, 3  x 80%, 3  x 90%

GHD Back Extension 4 x 5 reps (3 sec hold)


” Beastmaster ”


30 DB Push Press (22.5/15)

30 KBS (24/16)

30 Cal Assault Bike

30 Box Jump Over (60/50 cm)

30 Deadlift (80/55