March 2021

- no weightlifting class this morning - Open Gym this afternoon 4 - 5pm   A) "Open 21.2" For time: 10-20-30-40-50 Alt DB Snatches (22.5/15kg) 15-15-15-15-15 Burpee Box Jumpovers (24/20")   - 20 minute time cap   or   B) For time: 10-20-30-40-50 KB Swings (24/16kg) or Calories 15-15-15-15-15 Wall Balls (9/6kg) or Pull-Ups   - 20 minute time cap   then   C) "Annie" For...

*Morning classes:   21-15-9 reps for time:   A) Pendlay Rows (35/25kg) 63-45-27 Double Unders   B) OHS (35/25kg) Alt Toe Taps   C) HSPU Calories   _________________   **Afternoon classes:   Open 21.2 - Heats from 3.45pm   Earlier this week our oldest member, Ha Nguyen, turned 76. He is an amazing example of physical, mental and spiritual health. The man,...

- If you've registered for the Open remember to submit your score and tiebreaker time before the deadline this morning.   Partner or solo WOD   For time:   Buy in: 50 Box Jumps (24/20”)   then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank...

A) Back Squats   9-6-3-3-3-3-3-6-9   B) For time: 
400m Run 20 KB Swings (24/16kg) 40 Situps 20 KB Swings 400m Run 20 KB Swings   Rogan started CrossFit a week ago and signed up to compete in the adaptive division - Men Lower Extremity. This was his first run through for...

Friday, 12/03/21   The Open heats are on this afternoon starting at 3.45pm. Come along ready to rip into 21.1 and cheer on or judge for the other members throwing down.   *Morning classes:   21-15-9 reps for time:   A) Power Snatches (35/25kg) Burpees (6”)   B) Dips Calories   C) Wall Balls (9/6kg) Bicycles...

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