{"version":"1.0","provider_name":"Nepean Crossfit","provider_url":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr","title":"Friday041116 - Nepean Crossfit","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"A4YdwRGrt7\"><a href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday041116\/\">Friday041116<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday041116\/embed\/#?secret=A4YdwRGrt7\" width=\"600\" height=\"338\" title=\"&#8220;Friday041116&#8221; &#8212; Nepean Crossfit\" data-secret=\"A4YdwRGrt7\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-includes\/js\/wp-embed.min.js\n\/* ]]> *\/\n<\/script>\n","description":"CrossFit Liftoff will be in the 5.30pm and the 6.30pm classes tonight. We will conduct both lifts plus the workout in both classes. Fitness Performance Pre Work It\u2019s about that time to work on something of choice, your \u201cgoat\u201d. 10 minutes to focus on: *Strength *Party Pump (curls, skull crushers, bench) *Skill *Flexibility\/Mobility *Conditioning *Core [&hellip;]","thumbnail_url":"https:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/11\/liftoffpic.jpg","thumbnail_width":1848,"thumbnail_height":745}