Workout of the Day

** GET YOUR 5TH OF DECEMBER DRESS-UP WOD TEAMS OF 4 TOGETHER, AND TO SCOTTY BY MONDAY 30 NOVEMBER ***

Hang Snatch
5×1

As many reps as possible: 
Bench Press
20kg/15kg
**No longer than 3 second pause at the top, no pause on the chest**

Extra Training 
3×2 Front Squat
Muscle ups: 15 reps for time 

*** Log results on Beyond the Whiteboard
OR Log your Results via your WODIFY account***

**Daily Scores will now be via your entries in WODIFY**

Best of luck Sarah

Please join us in wishing GOOD LUCK to Sarah Petchell, for an exciting opportunity she is about to embark upon. 

Sarah heads off on Saturday to represent Australia at the Commonwealth Powerlifting Championships in Vancouver, Canada. Sarah will be lifting in the 72kg weight class, on Wednesday 2nd of December. 

We know she will do us all proud, & her fighter's spirit, hard work, & consistency will pull her through. I'm sure the coaches & everyone at CFM are not the only people she inspires!

BEST OF LUCK SARAH!