Monday 20/06/16 – NUROFEN


KB windmills superset with Bulgarian Split Squats 3 x 10

Back Squats 3rm

3 rounds for time

21 pullups

15 handstand push-ups

9 thrusters 40/30

Extras: couch stretch 1min each leg

A firm tree does not fear the storm.      


Thursday 16/06/16 – Breakfast Curry

Deadlift 5 x 3

4 rounds for time

21 wall balls

15 deadlifts 100/70

9 burpees

This one. 6am, hot tea in hand, adores burpees, dirty mats, strong triceps, loves a good story, trains hard and always has a smile. Love her to bits. Meet our very own Judy. Our CF25 family.


Wednesday 15/06/16 – Waiters Tips

Warmup: waiters walks

Strength: Bench Press 5 x 5 @ 75%1rm

5 rounds for time

5 plate ground to overhead 25/15

10 toes to bar

15 plate floor press

20 lateral plate jumps


3 sets 

15 strict ring rows superset with 30 ab crunches

That which does not kill us makes us stronger. – Friedrich Nietzsche


Deadlifts 5rm @75%1rm

8min AMRAP
15 wall balls
10 power cleans 60/40
200m run

Success is how high you bounce when you hit bottom. – George S. Patton


Tuesday 31/05/16 – BYE MAY

Back Squat 5 x 5 @ 75% of 1rm across

8min AMRAP

10 KB lunges

15 KB swings

20 sit-ups

Extras: 3 x 15 hanging DB knee raises

Diversity is about all of us, and about us having to figure out how to walk through this world together. – Jacqueline Woodson