LIFTS

Speed Bench 3 x 9 – 3 reps at each grip position x 3 Narrow, Normal, Wide

Use 50% of your 1 Rep Max. If you are new use a weight that you can maintain bar speed with.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
15min AMRAP
10 Push Press 45/30kg
10 KBS 24/16kg
10 Box Jumps 24/20”

Fitness
15min AMRAP
10 Push Press 35/20kg
10 KBS Russian 24/16kg
10 Box Jumps 24/20” (Step Ups OK)

NUTRITION

With a Grain of Salt

Take, for example, Time magazine. In March 1984, the magazine’s cover featured a paper plate with two sunny-side-up eggs for eyes and a slice of bacon as a frown. “Cholesterol” was in bold, yellow letters; below, the words “And Now the Bad News …” appeared. Thirty years later, a curled shaving of butter appeared on Time’s cover beneath the headline “Eat Butter. Scientists Labeled Fat the Enemy. Why They Were Wrong.”

EASTER MAR 25 – 28 SCHEDULE CHANGE

FRIDAY MAR 25
CF GAMES OPEN WORKOUT 16.5 LIVE ANNOUNCEMENT AT 1PM WITH WORKOUT TO FOLLOW.

GROUP CLASS AT 5PM ONLY

SATURDAY MAR 26 – CLOSED

SUNDAY MAR 27 – CLOSED

MONDAY MAR 28
GROUP CLASS AT 9AM ONLY

GAMES WORKOUT 16.5 FROM 10AM