May 28 2013

A big Congrats to Ruth Anderson Horrell who qualified for the CF Games AGAIN!! You make NZ proud. Now you and Garry go show the world what CF Aotearoa is all about.

We are open for one session on Monday, June 3rd for Queen’s birthday, 9:15 am.

Strength:

Deadlifts

beginners, work up to 1×5

int, 85%, 90%, 95%, 100% then a final new 5 rm

WOD: Courtesy CF Merrick

10 burpee pullups

20 box jumps 24/20

30 double unders

5 rounds for time


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