Friday 17th February 2017   Strength – Clean + Front Squat 1 + 3 x 5   Conditioning – 10 Rounds for quality 20 Seconds ME Burpees 7 Pike HSPU

Wednesday 15th February 2017   Strength – Gymnastics Midline   Conditioning – “Amanda” 9-7-5 reps, for time of:
 Ring Muscle-up
 Squat snatch 62.5/45  

Tuesday 14th February 2017 Skill – Dumbell Snatch Valentine’s Day WOD In Pairs – Divide work as needed with one athlete working at a time: 120 Dumbell Snatch 22.5/15 120 Box Jumps 240 Wall Balls 240 Double Unders

Monday 13th January 2017   How awesome is it to be a part of the same community as this cool Mum?! On the weekend, Lizzy represented the CFW community at The Fittest Mum competition in auckland. After a full on hot day in the Auckland heat she held her own coming 5th overall in the …

Saturday 11th February 2017     In pairs: part a) 18 Min AMRAP 100m partner carry 20 Front Rack lunges 50/35 10 Bar over burpees   part b) 7 Min cap 1 Rep Max Snatch