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Saturday 24/12/16 – Christmas Eve 7am and 9am ONLY
Level 1 & 2 Murph For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partner Murph For time: Run, 800 m 1…

Friday 23/12/16
Level 1 & 2 Strength 1RM Snatch WOD For Time: 100 Double Unders 10 Snatch @ 65% 100 Double Unders 10 Snatch @ 75% 100 Double …
HOLIDAY SURVIVAL GUIDE
Here comes the silly season! I love this time of year, the weather is great, that ice cold beer or glass of wine tastes that much …
Thursday 22/12/16
Level 1 Strength Back Squat 5 x 5 @77% WOD 5 rounds for reps of: 1st min – Max Burpees 2nd min – Rest 3rd min Thrusters(30kg/2…
Wednesday 21/12/16
Level 1 Strength Mid Hang Snatch Every 90sec for 15mins WOD 9 min AMRAP of: 9 Deadlifts(60kg/45kg) 9 Jumping C2B Pull-Ups 9 Knees …
Tuesday 20/12/16
Level 1 Strength Shoulder Press 5 x 3 @ 80% WOD 42-30-18 reps Wall Balls 21-15-9 reps Power Snatch(35kg/25kg) Level 2 Strength Sho…
Monday 19/12/16
Level 1 Strength Deadlift 5 x 5 @ 80% WOD 5 rounds of: 10 Clean and Jerk(40kg/25kg) 10 Alt Pistols Level 2 Strength Deadlift 3 @ 8…
Xmas Eve Murph
Christmas Eve Murph Is happening Saturday 24th of December at 7am and 9am. This workout will consist of 3 levels to choose from…
IWCFM Christmas Party
Get ready for a big night at the IWCFM Christmas Party starting at 7pm at the Public House, Petersham. We look forward to seeing y…