Workout of the Day

Sarah is seeking volunteers for the upcoming CF Kids Comp. Contact here at the gym, or on 0425403222. The comp is on Saturday 13 May, 9-12pm.

3 Position Snatch
(Floor, hang, high hang)
**Spend 15 minutes practicing this complex.**
The focus is on good positions, rather than trying to hit max load.
Use your time as quality practice.

50-40-30-20-10 reps for time of:
Wall-ball shots, 9/6kg
Box jumps, 24/20" box
(courtesy of
20 min cut off - scale to keep it inside this timeframe by reducing reps

Extra Training
Hip Thrust

L-Sit 3xME

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