Friday the 1st November 2013

October 31, 2013 / CFMSD Workout of the Day

Strength (A) 15 minutes to find a 20rm back squat   (B) 3x ME strict pull ups (chin all the way over, no chicken necking)   Conditioning 10-8-6-4-2 of: HSPU (scale with 1 ab mat only other wise HR push ups) Box jump 30/24” 200m run (done after each set of HSPU and BJ)   […]


Wednesday the 30th October 2013

October 29, 2013 / CFMSD Workout of the Day

Firstly a reminder that Monday is a public holiday so the box will be closed and back to normal class times on Tuesday. I will be training at some stage so when I am in I'll facebook it.  Thank you, CrossFit Good article on how CrossFit has helped weightlifting   Weightlifting/gymnastics (A1) Snatch – rest […]


Monday the 28th October 2013

October 27, 2013 / CFMSD Workout of the Day

Strength (A1) Tempo Back squat 3×5 – rest 1min *3 seconds down, fast up, repeat   (A2) ME UB C2B pull ups – rest 1min *Scale with band if needed     Conditioning 30-20-10 Wall ball* Box jump KBS 24/16kg* *If you break, run 200m.   Additional work Hi-hang snatch 5×2 @ last weeks hi […]