{"version":"1.0","provider_name":"Nepean Crossfit","provider_url":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr","title":"Monday101016 - Nepean Crossfit","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"08V7dpDh11\"><a href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday101016\/\">Monday101016<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday101016\/embed\/#?secret=08V7dpDh11\" width=\"600\" height=\"338\" title=\"&#8220;Monday101016&#8221; &#8212; Nepean Crossfit\" data-secret=\"08V7dpDh11\" 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":"Coach Courts #nepeancrossfitninjawars Mobilize the shoulders and hips really good before class so that you can work comfortably in your ROM for the OHS. Work on keeping your chest as upright as possible on the pre-work E2MOM. The focus on the power snatches is the lock out catch position. Work on not pressing out when [&hellip;]","thumbnail_url":"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2731.jpg"}