For time: 800m Row 70 Kettlebell Swings (24/16kg) 60 Double Unders 50 Wall Ball (9/6kg) 400m Run 30 Box Jumpovers (24/20") 20 Burpees 10 HSPU httpv://www.youtube.com/watch?v=dhdJUUi5PMw NO DOUBT!...
MOBILITY 6.15-7.00pm WOD Power Snatch - 10 single efforts to work up to 1 RM. Increment across the set. 1-1-1-1-1-1-1-1-1-1 AMRAP in 15 minutes: 5 Overhead Squats @ 70% of 1RM 7 Chest-to-Bar Pullups 9 Hand Release Pushups Michael L - farmer carry...
Open Gym 8-10am. No other class times today. If you are planning on coming in to do 13.4 please get to the gym early. We would like to kick off the first wave as close as possible to 8am to ensure everyone has time to submit...
[caption id="attachment_4081" align="aligncenter" width="800"] K-Star rest[/caption]...
Normal classes, except for the 7.30 Mobility Class, which has been cancelled for today. Click here for the link to access Reece's Page if you would like more information about his fundraising effort for the Save the Children Foundation. WOD CrossFit Games Open 13.4 AMRAP in 7 minutes: 3 Clean...
GYM CLOSED Here is a workout you can do at home or in a park: 2 rounds for time 2 minute plank then: 40-30-20-10 reps of the following Overhead Lunge (something heavy eg. backpack filled with books, bicycle, carton of beer. If you post a result let us know what...
MOBILITY - 6.15 - 7.00pm Easter hours: Thursday 28th - Normal sessions all day. The afternoon classes will also be available to get the Open workout 13.4 done, as well as the special 7pm time slot. Friday 29th - CLOSED Saturday 30th - OPEN as per normal class times Sunday...
The Thursday Mobility Class 6.15-7.00pm looks like becoming a fixture in the timetable and will be on this Thursday. The Tuesday session is always going to be a week by week proposition depending on April's personal schedule. Please check the website prior to coming along on...
MOBILITY 5.15 - 6.00pm WOD 2 rounds for time: 20 Kettlebell Swings (32/24kg) 30 Toes-to-Bar 400m Run Note the time at the end of each round. Half of this workout courtesy of CFHQ (Sat, 13/03/13). Finisher: 30 Handstand Pushups httpv://www.youtube.com/watch?v=A8JqNh-dRm4...
The Healthy Habits Challenge is on again. It will be run over the month of April and will be slightly different again from last time. Each day you meet the standards of the challenge you will earn 5 points. For each indiscretion you will lose a...
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