Workout of the Day

09 Jan
1

Over the next three weeks all Friday afternoon sessions will be regular CrossFit classes – 4, 5, and 6pm.   When the Teens classes resume on January 29 (Tuesday) the Friday afternoon sessions will be: 4pm – CrossFit 5pm – Teens + Open G ... Continue Reading

08 Jan
1

– regular class at 5pm (CF Kids begins January 30)   A) Bench Press 3 RM   B) Back Squat 3 RM   C) 10 rft: 3 Burpees (6”) 6 Alt DB Snatches (20/15kg)   – 7 minute time cap  

07 Jan
2

**New session – 7pm Skills This class will primarily have a gymnastics focus but everything CrossFit is on the table. Spend some time learning, progressing and refining specific skills with Coach Brendan. Expect some fitness too.   We also have ... Continue Reading

07 Jan
0

The new year brings some new opportunities.   1) Wednesday, 7pm – Skills   This class will primarily have a gymnastics focus but everything CrossFit is on the table. Spend some time learning, progressing and refining specific skills with C ... Continue Reading

06 Jan
1

HIIT classes are back on. 7pm Tuesday and Thursday evenings.   A) Deadlift 3 RM   B) AMRAP in 20 minutes: 3 Deadlifts (140/100kg) 6 Strict Ring Dips 9 KB Swings (32/24kg) 12 Box Jumps (32/26”) 15 Calories  

05 Jan
2

– normal timetable resumes   A) Hang Clean Pulls 5-5-5   B) Hang Power Cleans 5-5-5   C) Games Open 11.5 (half)   AMRAP in 10 mins: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Balls (9/6kg)

03 Jan
1

Class times today: 7am, 8am.   On Monday we return to the regular timetable including HIIT (Tuesday and Thursday 7pm) and Olympic Lifting (Thursday 5am and Saturday 7am).   Teens and Kids classes will resume the week beginning January 28.   ... Continue Reading

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