WOD: Friday (7am and 4pm classes only)

December 29, 2016 / CFMSD Workout of the Day

Announcements Christmas/new years timetable Christmas/New years time table CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3 rounds of: 5 waiters squats (es) 5 inch worms after each side on the squats Then 2 rounds of: 3-5 front squats 3-5 press 3-5 push press 3-5 thrusters Strength Thruster (1rm ) Use racks today. You have […]

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WOD: Thursday (7am and 4pm classes only)

December 28, 2016 / CFMSD Workout of the Day

Announcements Christmas/new years timetable Christmas/New years time table CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Weightlifting Snatch Balance (3-3-3-3-3) Keep these good quality reps, not just a behind the neck press + ohs. Unsure what these are? We will teach you. Metcon Metcon (Time) For time: 30-20-10 overhead squats 40/30kg 150-100-50 double undersScale ohs […]

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WOD: Wednesday (7am and 4pm classes only)

December 27, 2016 / CFMSD Workout of the Day

Announcements Christmas/new years timetable Christmas/New years time table CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3-4 rounds of: Run to fence 30-60 bar taps *easy pace…. 4 sets of: 3 strict pull ups 6 push ups 9 squats 10-15 band good mornings *scale if needed. DONT go to failure in the warm up. Metcon […]

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Tuesday: Public holiday, box closed

December 26, 2016 / CFMSD Workout of the Day

Announcements Christmas/new years timetable Christmas/New years time table CrossFit MSD – CrossFit The gym will be closed today for the public holiday. Please keep and eye out for possible open gym times throughout the day though. Otherwise, enjoy some downtime and relax and have fun.

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Monday: Public holiday, box closed

December 25, 2016 / CFMSD Workout of the Day

Announcements Christmas/new years timetable Christmas/New years time table CrossFit MSD – CrossFit The gym will be closed today for the public holiday. Please keep and eye out for possible open gym times throughout the day though. Otherwise, enjoy some downtime and relax and have fun.

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