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New class times begin today: 6 - 7am CrossFit 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit 10 - 11am CrossFit Kids   A) "Yeti" For time: 25 Pull-Ups 10 Muscle-Ups 2400m Run 10 Muscle-Ups 25 Pull-Ups   or   B) "Abbate" For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run [vc_row css_animation="" row_type="row"...

3 rounds for time:   90 Double Unders   21 Wall Balls (9/6kg) 21 Pull-Ups   15 Deadlifts (60/40kg) 15 HSPU   9 Power Snatches (60/40kg) 9 Back Squats (60/40kg)   - 8 minute time cap per round   - if you get capped complete the next round of D-U then pick up...

CrossFit 7.30am Weightlifting technique 8.30am   A) AMRAP in 10 minutes: 100m Run 5 Box Stepups (1 x 15/10kg) 200m Run 10 Box Stepups 300m Run 15 Box Stepups 200m Run 10 Box Stepups 100m Run 5 Box Stepups   or   B) Alternating EMOM x 10 minutes: 20 Alternating Dumbbell Snatches 20 Goblet Squats   then   C) For time: 200 Double Unders 4...

A) E2.5M @ 75%+ of 1RM x 5 rounds 5 Bench Presses   Then either   B) 3 rft: 1km Run 20 Alt DB Snatches (1 x 20/15kg)   or   C) E2.5M @ 75%+ of 1RM x 5 rounds 5 Back Squats [vc_gallery type="image_grid" images="22383" img_size="full"...

5pm - CrossFit Kids only Thor’s Day A) 400m Farmer Carry B) Prowler Runs C) Tyre Flips D) 10 Deadball OTS (onto a box) 20m Deadball Hug Carry 10 Deadball OTS E) 15 Calories 20 Single Arm DB S2OH 15 Calories [vc_gallery type="image_grid" images="22259" img_size="full" column_number="2" grayscale="no"...

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