January 24 2015

MURIWAI Beach WOD this Monday at 8:30 am at the end of Jack Butt Lane. There are NO classes at the box that day.

Well done CFW, we raised 100$ this morning for Look Good Feel Better NZ! You can still donate by pledging your koha by texting or emailing us. Visit them http://www.lookgoodfeelbetter.co.nz

Haere Ra to Coach K who is off to the Gold Coast for a few months to make great (sic) films. He will be back monthly where you can catch up with him at 8 am on Saturday mornings for more body weight workshops. We will announce them in advance.

“Crush Cancer Chief” Courtesy CF Dogtown
5 Rounds
3 min AMRAP
4 Power Cleans 60/45
6 Burpees
12 Double Unders
rest 1 min after AMRAP

Comp class (10:30 am only)

1- Take 12 minutes to find a heavy 1 rm thruster

2- 15-12-9-6-3

thruster RX 42.5/30 master scaled 35/25 beg 25/15
pullups (scale jumping)
bar facing burpees

3-
20 cal row
60 wb 9/6
20 cal row

4- mash out on lacrosse balls, stretches

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