XMASfest two years ago 🙂
Today is the first day of Summer! Thus we have a new CCF benchmark WOD called…Summer! This is the first occurrence of this WOD, until next Summer! P.S. Remember XMASWODfest BBQ day this Sat! We want everyone to come – it’s going to be awesomely huge! Instead of it being at the park it will be held at CCF (Due to our much bigger gym)…It is going to be awesome! Starts at 9am. (There is no 8am class on this day)
Please put your name on the board if you are going to attend. The Food will cost $10. YEAH !
Tuesday 1 December 2015
This week is deload week! Enjoy the lightness. move with precision. Hit the WOD hard.
Bench + Deadlift
5 @ 40%
5 @ 50%
5 @ 60%
*Percentages are taken from a working 1RM which is 90% of your 1RM.
Last week you completed a set of max reps at 80%.
If you completed eight reps or under, your percentages stay the same.
For Bench Press If you completed more than eight reps add 1kg for every rep above 8 to your 90% training max.
For Deadlifts add 2kg for every rep above 8. The cap is 16 reps. Do not add more.
Buy in: Beaver x 2
NOTE: Over the XMAS period it will be business as usual. We only close over the public holidays. (XMAS day, Boxing & New years).