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Posted: January 11, 2015

Monday, 12th January


500 meter row

3 rounds

10 snatch grip deadlifts

10 hang squat snatches

10 snatch balances

30 second banded shoulder stretch

Snatching it Back

Every minute on the minute for 20 minutes

2 power snatches

2 hang squat snatches

2 overhead squats

*Should be about 75-85% of your Snatch max. 

Posted: January 10, 2015

Sunday, 11th January

Go do something fun, preferably outside!

Posted: January 9, 2015

Saturday, 10th January


500m row

3 rounds

10 reverse burpees

10 scorpion stretches

10 leg swings (each leg)

15 sec plank (front/left/right)


The Sign of Four

4 Rounds

1 minute max rep burpees

1 minute max rep step-ups

1 minute max rep weighted sit-ups

1 minute max rep squats

1 minute rest

Posted: January 8, 2015

Friday, 9th January


500 meter run

3 rounds

5 strict pull ups

10 power cleans

10 bent over rows

10 inch worms


Weighted Push-ups

Find your 5 rep max.


Everybody Jump

3 rounds for time

100 double unders

15 handstand push ups

5 deadlifts @80%

Posted: January 7, 2015

Thursday, 8th January


100 double unders

3 round

10 hang power cleans

10 thrusters

10 good mornings

30 second squat stretch with bar on knees


Back squat 50 reps @60%

Every time you rack the bar do 10 burpees


Terrible Two

12-10-8-6-4-2 reps for time

Thrusters @95/65

Pull up/toes to bar combo (Do a pull up, then do a toes to bar. That's one)

Posted: January 6, 2015

Wednesday, 7th January


500 meter row

3 rounds

10 hang power snatches

10 snatch balances

10 overhead squats

30 second banded shoulder stretch





Pick Your Poison

6 X choose ONE

250m row

200m Run

1 minute rest between

Posted: January 5, 2015

Tuesday, 6th January


800m Run

3 rounds

10 hang power cleans

10 split jerks

10 bent over rows

30 second front rack stretch


Split Jerk



"The Zeus Cannon"

100 hang power cleans @135/95

Posted: January 4, 2015

Monday, 5th January


500 meter row

3 rounds

10 KB swings

10 goblet squats w/3 second pause at bottom

10 inch worms

30 second calf stretch


Back Squat



With a Side of Burpees

AMRAP in 3 minutes

Burpee box jumps @24/18

Rest 2 minutes

AMRAP in 3 minutes

Burpee pull ups

Posted: January 3, 2015

Sunday, 4th January

We're not here... and neither should you be...

Posted: January 2, 2015

Saturday, 3rd January

Surprise WOD

Come in and find out. 

Posted: January 1, 2015

Friday, 2nd January


Push Press 1 rep Max

Shaking things Up

12 min EMOM

1 min Handstand Hold

1 min of burpees

*lowest score counts

Posted: December 31, 2014

Thursday, 1st January


Team WOD

1 Mile run (just once)

15 minute AMRAP

20 Pull ups

15 Box Jumps (24/20)

*AMRAP time starts after you and your partner finish the mile


Posted: December 30, 2014

Wednesday, 31st December

Just Row with It

1000m Row x3

RIng of Fire

Posted: December 29, 2014

Tuesday, 30th December


Double Unders

Twist it Up

50 Double Unders

25 Slam balls (30/20)

50 DU

25 SB

50 DU

25 SB


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