{"version":"1.0","provider_name":"Nepean Crossfit","provider_url":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr","title":"Wednesday150217 - Nepean Crossfit","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"buOslY1vuI\"><a href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday150217\/\">Wednesday150217<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday150217\/embed\/#?secret=buOslY1vuI\" width=\"600\" height=\"338\" title=\"&#8220;Wednesday150217&#8221; &#8212; Nepean Crossfit\" data-secret=\"buOslY1vuI\" 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":"Gymnastics Gymnasty 3 Sets of 8-10 Strict Pull-ups 8-10 Strict Ring Dips :30 Handstand Hold Workout Rowervals Calories Row 27 cals Rest 30sec Row 21 cals Rest 30sec Row 18 cals Rest 30sec Row 15 cals Rest 30sec Row 12 cals Rest 30sec Row 9 cals Rest 30sec Row 6 cals Rest 4min and Repeat [&hellip;]","thumbnail_url":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2018\/06\/NCF-Background-002.jpg","thumbnail_width":1920,"thumbnail_height":1080}