[singlepic id=756 w=210 h=220 float=right]Awesome work from the CF Birkenhead team, 9th place in Australasian region and 2nd in NZ after completion of workout 1. Amazing individual efforts from a number of members; Sue 2nd in the world for the over 60’s division. Emma 25th, Cieran 51st and  John T 65th overall in Australasia. Looking forward to the next workout, announced on Thursday at 2pm.


Snatch 3 x 3 rep


  • 10 Chest to bar pull up
  • 15 Push up
  • 15 Deadlift (80/55)
10 minutes, as many rounds as possible