WARMUP:
Tabata
Hanging L-sit
MOBILITY:
Pistol of doom 15, 15
Thoracic extensions 15
Groin Terror 10,10,10
MOTOR CONTROL:
EMOM pick a number of bar muscle ups or chest to bar pullups
WOD:
3 Rounds for time
10 Overhead Squats 60/40kg
50 Double unders
**CHRISTMAS HOURS**
We will be CLOSED Christmas Day Wed 25th, Boxing Day Thurs 26th and New Years Day. Tues 24th Christmas Eve and Tues 31st Dec we will be running an 8am class only.
WARMUP:
2mins Double unders
MOBILITY:
Posterior hip capsule 15
Pistol of doom 15, 15
Peanut roll & crunches 5, 5, 5, 5
MOTOR CONTROL:
10mins to do
Snatch High Pulls 5×5 building to equal your best ever snatch
WOD:
10 rounds for distance and weight (10min cut off)
3 Deadlifts you pick the weight
3 Broad jumps
VIDEO:
Hi Everyone,
Well that was embarrassing, one minute you’re posting your WOD’s, industriously working away and then the next….. no site. With the constant problems emerging from the old sites host providers we decided to switch hosts. Unfortunately, with the site down we also lost FTP access, which is nerd speak for ‘she’s gone’. So, in true CrossFit fashion we’ve put our heads down and bums up and have rebuilt. It’s a quick rebuild for sure. As you see it now it needs work. So we will work on it… and keep working on it. If you have any suggestions let us know. In the meantime enjoy the WOD’s and see you soon
It’s just good to be part of the internets again. Now lets ‘google’ some funny cat pictures.
Cheers
The CFM team
