July 2014

This Saturday the Skills session at 9.30am will be a Team WOD. Everyone is welcome to either get a team together (3 men, 3 women) or just turn up and we can put you into a team.  WOD A) Clean 20 minutes to work up to a heavy touch’n'go...

MOBILITY 6.15pm WOD A) Power Snatch 15 minutes to work up to a heavy touch'n'go triple B) 5 rounds for time: 10 Power Snatches @60% of heavy triple 10 Pistols (5 x L, 5 x R not alternating) 400m Run *20 minute cutoff [caption id="attachment_6921" align="aligncenter" width="505"] Rod[/caption]...

No 6.30am class until further notice. MOBILITY 7.30am SKILLS 9.30am - Butterfly Kip - Rings: Strength and Conditioning  WOD 7.30, 8.30am "Moore" With a 20 minute time cap: 1 Rope Climb 400m Run AMRAP Handstand Pushups (You can only rest with arms at full extension, heels only on the wall. Kipping HSPU allowed.) or AMRAP in 20 mins: 400m Run 5 Burpee Box...

Due to the recent numbers in classes on Saturday we are cutting the 6.30am CrossFit class so the timetable will now be as follows: 7.30am - MOBILITY 7.30am - CROSSFIT 8.30am - CROSSFIT 9.30am - SKILLS MONDAY 6.15pm - MOBILITY WOD With a 25 minute time cap: Buy in 800m Row 1000m Run Then AMRAP 5 Power Cleans...

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