Welcome back to the real world you beautiful Red Skulls! We hope your holidays were joyous and healthy and your bodies are well rested and nourished as we are about to take you on a journey to SERIOUS fitness. Our program will focus solely on your preparation for the 2017 Crossfit Open and will be specific to the demands one will encounter come Saturday 25th February, whether brand new to CrossFit or an RXd competitor with previous Open experience . To assist and complement our awesome gains we will be encouraging everyone to dial in their eating, both quality and quantity and enter the Feb Nutrition Challenge, otherwise known as the Summer ShredA FB group has been created to help you guys share  ideas, ask questions and keep to task for the 4 week duration of the challenge… And of course well done to Coach Callum and his awesome crew pictured above for their participation in CFN’s inaugural Olympic Weighlifting Comp. There will be another to follow in a month so watch the whiteboard.


Snatch Skill
5 Sets, resting 1:00 between:
1 Snatch Grip Deadlift + 2 Hang Snatch High Pull
2 Power Snatch
Power Snatch + Bar MU
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1)
Odd Minutes – Max Reps in 30s of Bar Muscle-Up
Take 10 Minutes to build to a Heavy Set of 3
” Zero Defects “
7 C2B Pull Up
7 Power Snatch (42.5/30)
Rest 3
7 Burpee Over Bar
7 Overhead Squat