WOD: Wednesday the 1st April 2015

March 31, 2015 / CFMSD Workout of the Day

CrossFit Class Warm up 3 sets of: Row 10 cals (tough effort) 10m inch worm :15 side plank :20 plank :15 side plank 10 band good mornings   Strength Deadlift 3rm *Add weight to last weeks 3rm if possible   Weightlifting Hang snatch 3-3-3-3 *Full snatch. If mobility is an issue you can power snatch […]


WOD: Tuesday the 31st March 2015

March 30, 2015 / CFMSD Workout of the Day

CrossFit Class Warm up/skill Come in and row/bike/skip for 5-10min Then 3 sets of: 7 dead hang to active 15 band pull a parts   Strength Press 3rm *Build up to a max 3rm. Goal is heavier than any 3×5 you have done before. Try not to burn out in warm up sets.   Conditioning With […]


WOD: Monday the 30th March 2015

March 29, 2015 / Articles

Firstly, a massive thank you to Ty for putting on an amazing event on the weekend. Also, thanks to all those who helped him out. You are all a bunch of legends…. CrossFit Class We are going to use the Easter break as a de-load. This means rest and recover so you can come back […]


WOD: Saturday the 28th March 2015

March 27, 2015 / CFMSD Workout of the Day

Today will either be 15.5 if you didn’t do it yesterday or Fridays class WOD.  If you are coming in the arvo for the throwdown showdown and wish to partake in 15.5 that’s perfectly fine. Would be good to have some people hit it tomrrow arvo with us.       


WOD: Friday the 27th March 2015

March 26, 2015 / CFMSD Workout of the Day

Reminder that the 10am class is at 9:45am and will be back to normal after this week.  This is the last week of the Open. Well done to all those who have done the workouts. You should all be super pumped with yourself. We have seen so many PBs, people achieving things they didn't think […]