WOD: Wednesday the 26th February 2014

February 25, 2014 / CFMSD Workout of the Day

2 days till the first Open WOD is released….  Make sure you are ready. Your food is on, you're sleeping well, managing stress and have everything dialed in. It's just another WOD but for a lot of us (myself included) we will work our selves up way to much. Just have some fun with it. […]


WOD: Tuesday the 25th February 2014

February 24, 2014 / CFMSD Workout of the Day

27 people have now signed up for the open… We would love more to sign up. If you have any concerns please ask.  Just do it….  Maybe Danny Broflex needs to persuade you??? A public service announcement.  Strength 3rm thruster *Take from the floor. You can and will be encouraged to clean the first rep then […]


WOD: Monday the 24th February 2014

February 23, 2014 / CFMSD Workout of the Day

The open starts this week. We will officially run the workouts on Saturday morning and encourage all athlete to attend if possible. The crew fro. Dev are heading over for it so let’s make it an awesome morning. For those who can’t make Saturday don’t stress, you can work out with a coach to get […]


WOD: Friday the 21st February 2014

February 20, 2014 / CFMSD Workout of the Day

ATTENTION!! No 10am class tomorrow morning. Thanks 🙂 Weightlifting 3rm snatch T&G *New kids do 2 hang power snatch + 2-3 OHS.    Conditioning "Open WOD 11.4" 10min AMRAP of: 60 bar facing burpees 30 Overhead squats 55/40kg 10 muscle ups *Scale muscle ups with 5x5c2b pull ups, 5 ring dips. Scale this as needed.  […]