Monday the 1st July 2013

June 30, 2013 / CFMSD Workout of the Day

The start of another new month. Will have the attendce report up for June sometime this week so keep an eye out for that.  June was a big month for CFMSD and myself. A lot of new memebrs have joined out crew which is very excting so please make them all feel welcome. Also Lisa […]


Saturday the 29th June 2013

June 28, 2013 / CFMSD Workout of the Day

Open box at 10am. Come in and do a catch up WOD, work on some skills etc.  Keep in mind this coming week we will be doing a testing week. Trying to set some PBs so make sure you get addequate rest and do all the right recovery things 🙂  


Friday the 28th June 2013

June 27, 2013 / CFMSD Workout of the Day

Conditioning “Nate” 20min AMRAP of: 2 Muscle ups 4 HSPU 8 KB swings 32/24kg   *Scaling options for the muscle up will be provided so if you can’t even do a pull up we will scale for you. Same goes for the HSPU   Additional Work 3rm  hang clean then jerk         […]


Thursday the 27th June 2013

June 26, 2013 / CFMSD Workout of the Day

UPDATED DUE TO RAIN Conditioning "Annie" 50-40-30-20-10 reps for time of: Double unders Sit ups   Finisher Work on skills, catch up on something you have missed this week     Pretty sure I posted this up before but it's great lol. Yes we are doing a sort of "cardio" today but this is differnt […]


Wednesday the 26th June 2013

June 25, 2013 / CFMSD Workout of the Day

I don't have to much to talk about today just the WOD. Although for anyone who cares Lisa and myself have just got keys to our own home so this has made me very happy 🙂 Strength Pendlay rows (3 sec pause on chest) 5-5-5   Conditioning 5 rounds for time of: 10 Pull ups […]