WOD: Friday the 27th February 2015 (Open 15.1 WOD)

February 26, 2015 / CFMSD Workout of the Day

Ahhhhhhhhhhhhhh so freeeeeeeeaaaking exctied. The Open starts at 12pm Friday…..  So today the morning classes will have a WOD to do if you aren't competing in the Open this arvo. If you are doing the Open this arvo you can do todays programmed WOD tomorrow morning and vise versa.  15.1 can be viewed HERE all scaling options […]


WOD: Thursday the 26th February 2015

February 25, 2015 / CFMSD Workout of the Day

  A lot of people will cherry pick today because it's running. DON'T be that person. If you can't run for a legit reason, row or bike. Just show up and get it done : )  CrossFit Class Warm up/skill 5 sets of: :30 e.s calf stretch 50 skips Run 100m   Then double under […]


WOD: Wednesday the 25th February 2015

February 24, 2015 / Articles

CrossFit Class Strength Press 3×5 *Add 1kg from last time   Conditioning 12min AMRAP of: 25 KBS 24/16kg 21 t2b 25 KBS 15 t2b 25 KBS 9 t2b AMRAP wall climbs in remaining time *Score is total reps completed e.g 123 reps would mean you completed all KBS and t2b and did 3 WC.  Comp […]


Tuesday the 24th February 2015

February 23, 2015 / CFMSD Workout of the Day

CrossFit Class There is no set conditioning today but we want you get get moving at a challenging pace from the start with the warm up before we hit the skill work before our deadlifts.   Warm up 5 sets of: Row 300m (same pace on all. Use the ave/500m as a guide) Run 200m […]


WOD: Monday the 23rd February 2015

February 22, 2015 / CFMSD Workout of the Day

During the open, Friday arvo classes will be for the CrossFit Open. Friday mornings there will be a WOD programmed for those who aren’t doing the Open Friday night. Also for the Saturdays we will just have open gym from 7-9am. This time can be used for those needing to do the Open or if […]