Monday the 26th August 2013

August 25, 2013 / CFMSD Workout of the Day

Strength Back squat 3×5 *add 2.5kg from last week. Those who tested 1rm’s start at 75% of new max   Conditioning 3 rounds for time of: 25 Wall balls 9/7kg 20 KB swings 32/24kg 15 c2b pull ups   Additional Work (if possible try to get done first. Get in early if you can) Hi hang snatch 2-2-2-2-2-2-2 […]


Saturday the 24th August 2013

August 23, 2013 / CFMSD Workout of the Day

Open box 10am Come in and do a catch up WOD or to work on something that needs working on…. Article From The Athlete’s Manifesto   I will be ready to workout at the start of the session – I will be on time to my sessions. In fact, I will be early and get myself […]


Friday the 23rd August 2013

August 22, 2013 / CFMSD Workout of the Day

Strength 1- Deadlift 5rm   2- 4xME strict pull ups/chin ups *Alternate sets between pull up and chin ups. You’ll do 2 sets of each   Conditioning 6 rounds for total reps of each movement of: 30 seconds double unders 30 seconds rest 30 seconds ring dips* 30 seconds rest *Only do dips if you […]


Thursday the 22nd August 2013

August 21, 2013 / CFMSD Workout of the Day

Conditioning Row 1000m 30 hang power cleans 40/30kg 30 front squats 40/30kg 30 sit ups 20 hang power cleans 20 front squats 20 sit ups Tell your friends and family. Remember that every referral you bring who signs up gets you 50% of your next month of training. If you reffer 2 people who sign […]


Wednesday the 21st August 2013

August 20, 2013 / CFMSD Workout of the Day

Conditioning 10min AMRAP of: 10 KBS 32/24kg 10 over the box jumps 30/24” 10 burpees     Additional Work Snatch 3-3-2-2-1-1 Add weight in each set. If you miss, re start that set, if you miss again drop the weight.   Snatch first pulls (3sec pause on knee) 5×3 pick a weight and stick to […]