{"id":969,"date":"2016-02-25T10:22:58","date_gmt":"2016-02-25T10:22:58","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=969"},"modified":"2016-04-20T03:36:18","modified_gmt":"2016-04-19T17:36:18","slug":"969-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/969-2\/","title":{"rendered":"Friday 26 02 16"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-616\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/distance-coaching-wide2.jpg\" alt=\"distance coaching wide2\" width=\"1574\" height=\"1050\" \/><\/p>\n<p>Last day to register for the CrossFit Games!! Get on it!!<br \/>\nOlympic Weightlifting class tonight is cancelled for the next 5 weeks. Due to the CrossFit open<br \/>\n<strong>Fitness Strength<\/strong><br \/>\nFour sets of:<br \/>\nDeadlift x 8 reps @ 2111<br \/>\nRest 45 seconds<br \/>\nL-Seated Dumbbell Press x 8 reps @ 2011<br \/>\nRest 45 seconds<br \/>\nSupine Ring Row x 8 reps @ 2111<br \/>\nRest 45 seconds<br \/>\nSide Plank x 30 seconds each side<br \/>\nRest 45 seconds<br \/>\n<strong>Fitness Workout<\/strong><br \/>\nComplete rounds of 30, 20 and 10 reps for time of:<br \/>\nKettlebell Swings<br \/>\nShoulder to Overhead<br \/>\nJumping Lunges<br \/>\n<strong>Performance Strength<\/strong><br \/>\nDeadlift<br \/>\n*Set 1 \u2013 8 reps<br \/>\n*Set 2 \u2013 8 reps<br \/>\n*Set 3 \u2013 6 reps<br \/>\n*Set 4 \u2013 6 reps<br \/>\n*Set 5 \u2013 4 reps<br \/>\n*Set 6 \u2013 4 reps<br \/>\nRest 2 minutes<br \/>\nBuild load every set.<br \/>\n<strong>Performance Workout<\/strong><br \/>\nComplete rounds of 30, 20 and 10 reps for time of:<br \/>\nKettlebell Swings 32\/24kg<br \/>\nShoulder to Overhead 115\/75#<br \/>\nPull-Ups<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Last day to register for the CrossFit Games!! Get on it!! Olympic Weightlifting class tonight is cancelled for the next 5 weeks. Due to the CrossFit open Fitness Strength Four sets of: Deadlift x 8 reps @ 2111 Rest 45 seconds L-Seated Dumbbell Press x 8 reps @ 2011 Rest 45 seconds Supine Ring [&hellip;]<\/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-969","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Friday 26 02 16 - 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\/969-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday 26 02 16 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Last day to register for the CrossFit Games!! Get on it!! Olympic Weightlifting class tonight is cancelled for the next 5 weeks. Due to the CrossFit open Fitness Strength Four sets of: Deadlift x 8 reps @ 2111 Rest 45 seconds L-Seated Dumbbell Press x 8 reps @ 2011 Rest 45 seconds Supine Ring [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/969-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-25T10:22:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:36:18+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/distance-coaching-wide2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1574\" \/>\n\t<meta property=\"og:image:height\" content=\"1050\" \/>\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\/969-2\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/distance-coaching-wide2.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/distance-coaching-wide2.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/969-2\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/969-2\/\",\"name\":\"Friday 26 02 16 - 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