Tuesday the 15th January 2013

Monday, January 14th, 2013 / CFMSD Workout of the Day


This is a very cool podcast I suggest you listen to. Top 3 tips for sleep and recovery for CrossFit training

This is a cool website with a lot of cool info.. Dive into it and learn some stuff then come back to the box and discuss 🙂




Power snatch

Take 10minutes to build up to a heavy 1rm

Notes – it doesn’t matter if it’s less then last week. Just focus on moving faster and more efficient and if you PB then great




For time

30 power snatch 60/40kg

*No press outs


Log results online (beyond the whiteboard)


Fireman Ridgey…… Good bloke you are for helping out with the fires mate…