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Posted: December 28, 2014

Monday, 29th December

A new year is about to begin and we're hoping for some changes! Please just give this a little read :) 

It'll be a new year in a few days and we're going to have a some changes, more so in regard to peogramming ;) Try your best to arrive to class about 10-15 minutes early to get your stretch on (static/dynamic) and to mingle with the others. We'll still start class with a warm up, but we'd like for you to stretch properly before we start. You're all adults and we, as a coaching staff, believe you are perfectly capable of stretching yourselves out without our help :D This will be posted on the board and website for all of you who love to youtube what crazy movements we will be having you do that day...  And remember! Stretching prevents injuries and greatly helps with overall fitness. 

Cheers, CFF Staff :)


OHS 1 Rep Max

For Whom the Bell Tolls


20 One arm (R) OHS (53/35KB)

20 KBSwings

20 One arm (L) OHS

Posted: December 27, 2014

Sunday, 28th December


Posted: December 26, 2014

Saturday, 27th December

Team WOD

3 person teams

30 minute AMRAP

2 minutes each station

Cal Row

Box Jumps


Posted: December 25, 2014

Friday, 26th December


Push press with a pause - 5x2

Magic and Mayhem


5 Thrusters (135/105)

10 Burpee over Bar

Posted: December 24, 2014

Thursday, 25th December


Eat and drink until you're fat and happy! :)


Posted: December 23, 2014

Wednesday, 24th December

Christmas Eve!

Surprise WOD!

Posted: December 22, 2014

Tuesday, 23rd December

Speed work:

Hurdles and speed ladder

Death by 10 meters


Posted: December 21, 2014

Monday, 22nd December


OHS 5x2

The Good, the bad and the ugly


Box Jumps (24/20)

OHS (115/85)


Posted: December 20, 2014

Sunday, 21st December

You are so addicted

Posted: December 19, 2014

Saturday, December 20th

Team WOD

25 Minutes

1 person pushes sled down and back (100/75)

The other person will do rounds of

5 Ring Rows (feet elevated)

10 Parallette Push-ups

15 Mountain Climbers (15 each leg)

Posted: December 18, 2014

Friday, 19th December



Old MacDonald


20 Cal Row

100m Uneven Farmer's Carry M(72/53) W(44/35)

20 T2B



Posted: December 17, 2014

Thursday, December 18th


Push Press with Pause - 5x3

Hanging Upside Down

15 minute AMRAP

10 Push Press (115/85)

100ft Handstand Walk

10 Hang Cleans (115/85)


Posted: December 16, 2014

Wednesday, December 17th

Good Golly, Miss Molly

800 Run

3 Tabatas


Sumo DL (75/55)

Plank Holds


800m Row


Posted: December 14, 2014

Monday, December 15th


OHS - 5x3

World on Your Shoulders


Front Rack Lunges (135/115)


Posted: December 13, 2014

Sunday, December 14th

Stay away from the Blog, it's almost Christmas!!!