{"id":1054,"date":"2016-03-25T01:23:00","date_gmt":"2016-03-24T14:23:00","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1054"},"modified":"2016-04-20T03:17:43","modified_gmt":"2016-04-19T17:17:43","slug":"friday250316","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday250316\/","title":{"rendered":"Friday250316"},"content":{"rendered":"

\"_DSC3308_01\"<\/p>\n

News: Easter Timetable<\/strong>
\nFriday: There will be the teens and kids classes still on at 4.15pm & 5pm. The only CrossFit Classs that will be on will be at 5.30-7.30pm. This will be the Open workout 16.5 and the last one for the season. All are welcome. We are also having a photographer come down to take some happy snaps.
\nWe will be open for normal trading on Saturday then closed Sunday and Monday.<\/p>\n

\n

Fitness, Performance workout<\/strong>
\nOutdoor Workout<\/strong>
\n1.
\nFind a heavy object outdoor and lift it. No set reps or sets. Simply do what comes naturally to you. If you have a fireplace at home and you need to chop some wood, do this instead.
\n2.
\n3 rounds for time
\n1km run
\n100 air squats
\n50 sit ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: Easter Timetable Friday: There will be the teens and kids classes still on at 4.15pm & 5pm. The only CrossFit Classs that will be on will be at 5.30-7.30pm. This will be the Open workout 16.5 and the last one for the season. All are welcome. We are also having a photographer come down […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1054","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday250316 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday250316\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday250316 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: Easter Timetable Friday: There will be the teens and kids classes still on at 4.15pm & 5pm. The only CrossFit Classs that will be on will be at 5.30-7.30pm. This will be the Open workout 16.5 and the last one for the season. All are welcome. 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