{"id":1244,"date":"2016-05-10T01:39:12","date_gmt":"2016-05-09T15:39:12","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1244"},"modified":"2016-05-09T11:40:37","modified_gmt":"2016-05-09T01:40:37","slug":"tuesday100516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday100516\/","title":{"rendered":"Tuesday100516"},"content":{"rendered":"

\"games-logo-1170x822\"<\/p>\n

News:<\/strong>
\nThe Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!!<\/p>\n

\n

Fitness, Performance, Ninja Strength<\/strong>
\n1.
\nTake 12-15 minutes to build to today\u2019s \u201cheavy\u201d Power Clean
\nDrop back down to 65%, and then\u2026
\nTake 12-15 minutes to build to today\u2019s \u201cheavy\u201d Clean
\n2.
\nEvery three minutes, for 12 minutes:
\nAlternating Reverse Lunges with Dumbbells x 20 reps
\nMixed-Grip Strict Pull-Ups x 6-8 reps
\n3.
\nAccumulate two minutes in each of the following positions:
\nCouch Stretch (Left Leg)
\nCouch Stretch (Right Leg)
\nPigeon Stretch (Left Leg Forward)
\nPigeon Stretch (Right Leg Forward)<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: The Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! Fitness, Performance, Ninja Strength 1. Take 12-15 minutes to build to today\u2019s \u201cheavy\u201d Power Clean Drop back down to 65%, and then\u2026 Take 12-15 minutes to build to today\u2019s […]<\/p>\n","protected":false},"author":2,"featured_media":1238,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday100516 - 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\/tuesday100516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday100516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: The Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! Fitness, Performance, Ninja Strength 1. Take 12-15 minutes to build to today\u2019s \u201cheavy\u201d Power Clean Drop back down to 65%, and then\u2026 Take 12-15 minutes to build to today\u2019s […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday100516\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-09T15:39:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-09T01:40:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/games-logo-1170x822.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1170\" \/>\n\t<meta property=\"og:image:height\" content=\"822\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday100516\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/05\/games-logo-1170x822.png\",\"contentUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/05\/games-logo-1170x822.png\",\"width\":1170,\"height\":822},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday100516\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday100516\/\",\"name\":\"Tuesday100516 - 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