Tuesday 7th January

Hi Team, 

As you may have heard/seen the unfortunate news about the tragic death of former CF3000 member James Rapley just before Christmas, we wanted to pass on the following information:
James’ family have started an Everyday Hero page:
This page is to raise money for the Amy Gillett Foundation which advocates for cyclist safety, and also asks people to sign up to Hello Sunday Morning as an action to try to alter the alcohol culture by abstaining for 3 months (or 12). In lieu of flowers please make a donation to the Amy Gillet Foundation.
James’ funeral is at 1:00pm this Thursday at Fawkner Crematorium, for anyone wishing to pay their respects.


A. Back Squat
5 – 5 – 5 – 5
B. Fight Gone Bad

3 Rounds, As Many Reps as Possible, one minute per station of:

Wall Ball
SDLHP (35/25kg)
Box Jump 24/20″
Push Press (35/25kg)
Row (Calories)
Rest 1 Min b/w rounds



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