WOD: Friday the 1st August 2014

July 31, 2014 / CFMSD Workout of the Day

Comp and GPP Strength Deadlift 1rm   Conditioning “Fight gone bad” 3 rounds of: 1min ME Wall balls 9/7kg 1min ME Sumo Deadlift High Pulls 35/25kg 1min ME box jumps 20” 1min ME push press 1min ME row for cals 1min rest   Score is the total reps after 3 rounds   Compare to last […]


WOD: Thursday the 31st July 2014

July 30, 2014 / CFMSD Workout of the Day

If you want any of our new gear order by end of the day please. We will need payment by today as well……. Thanks Strength Barbell rows 8-8-8   Conditioning 3min AMRAP of: 100 double unders AMRAP burpees in remaining time   rest 3min   3min AMRAP of: 40 burpees AMRAP double unders   *Score […]


WOD: Wednesday the 30th July 2014

July 29, 2014 / CFMSD Workout of the Day

Weightlifting A) 1rm snatch   B) 1rm clean and jerk *For newer members still learning these complex lifts don't bother with a 1rm today. Focus on the movement and the coaches will hook you up with certian drills they think will suit you and your ability.  Compare your lifts to last time HERE   Conditioning (optional, […]


WOD: Tuesday the 29th July 2014

July 28, 2014 / CFMSD Workout of the Day

GPP and Comp Strength 1rm weighted pull up *If you don’t have weighted try your first strict and if you get that do an AMRAP set. If you are on a band try use the smallest band possible that allows for 2-5 HARD reps   Conditioning “Cindy” AMRAP 20 of: 5 Pull ups 10 Push […]


WOD: Monday the 28th July 2014

July 27, 2014 / CFMSD Workout of the Day

Orders for the new gear MUST be in and paid by Thursday this week please. If you need to arrange an alternative payment option just talk to Maso…  Sizing is in small, medium, large etc. Male and female sizes.  GPP and COMP Strength A) Back squat 1rm   B) Press 1rm   C) AMRAP back […]