WOD: Monday

September 30, 2012 / CFMSD Workout of the Day

Hope everyone had an awesome weekend.. Was good to see the Swannies get up… Now time to put all antics aside and put the focus back on your training… You Are in for a epic week of training…  CrossFit Total Back Squat 1RM Strict Press 1RM Deadlift 1RM You have 3 attempts at each lift. […]


Open Box: Saturday

September 28, 2012 / CFMSD Workout of the Day

The box will be open today from 10am till about 11am so come in and get your WODs done before breaking into Grand Final Day antics..  Also as a Swans supporter I would like to say "Up you Swannies".. Sorry to all the Hawks out there but we got this.. 


WOD: Friday

September 27, 2012 / CFMSD Workout of the Day

The Magic Hormone- by Again Faster Come on, admit it! The real reason you train is so you can get babes, lift heavy shit and one-up your counterparts. It’s in our DNA people, whether you like it or not. And if you have lost those desires, I'm willing to put it out there that your […]


WOD: Thursday

September 26, 2012 / CFMSD Workout of the Day

WOD: 5 rounds for total reps of: -Max Effort strict Press 50% BW (scale as needed) -Max Effort Strict pull ups Resting as needed between rounds but no rest during the round. Score is total reps achieved Log results to (Beyond The Whiteboard) Here is a new one for those of you struggling with your […]