Daily WOD

A) “Helen” 3 rounds for time: 400m Run (^800m) 21 KB Swings (24/16kg) (^32/24kg) 12 Pull-Ups (^C2B) or B) For time: 300 Double Unders 100 Push Presses (45/30kg) - Scaling: #1 10 rft: 30 Double Unders, 10 PushPresses #2 5 rft: 30 Double Unders, 10 Push Presses httpv://www.youtube.com/watch?v=-Y4_0QtOTv4...

Weightlifting with Paige - 5am, 8.30am, 5pm. Check the Facebook page for details. Open Gym with April - 4pm Gymnastics. Accessory strength on the rings. Friday WOD Back Squat 7-7-7-5-5-5-3-3-3 (Optional extra - half reps of the Open Gym met con) Open Gym metcon For time: 1000m Row 800m Run 60 Situps 40 Box Jumpovers (24/20") 20...

“The Chief” AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats - Rest 1 minute between cycles - Repeat for 5 cycles - Begin each new cycle where the last one left off - Score = Total rounds completed + extras ...

A) Power Snatch B) Regionals 15.1 "Randy" For time: 75 Power Snatches (35/25kg) Don't be fooled folks, it isn't going to be this easy. httpv://www.youtube.com/watch?v=pJIuqT1DkbY ...

We'll be placing an order for hoodies soon. Pre-order only. Check the Community Board at the gym for colour and sizing options to pre-order. WOD 2 rounds for time: 40 Kettlebell Swings (24/16kg) (^32/24kg) 400m Run 30 Situps (^T2B) 30 Box Jumps (24/20") (^30/24") 20 Deadlifts (102.5/70kg) (^125/90kg) 20 Pushups (^HSPU) ...

PILATES - 6.15pm. Remember to purchase your ten pack to attend these sessions. Members - $90. Non-members - $120. Casual pass - $15. Thank-you to everyone that turned up for the WOD for NEPAL fundraiser on Saturday. Your generosity on the day means that we will be donating over $800.  WOD A) Push Press 7-7-7-5-5-5-3-3-3 B) AMRAP...

WOD for NEPAL - Please bring a cash donation. You can follow where all the donations will go through the WOD for NEPAL Facebook page. - Class times as per normal. A) "Summit" AMRAP in 12 minutes: 8 Thrusters (60/40kg) 8 Hang Power Cleans (60/40kg) 4 Muscle-Ups 8 Front Rack Lunges (60/40kg) or B) "Base" AMRAP in 12 minutes: 8...

This Saturday we will be running the WOD for Nepal. This is a fundraising event that is open to all of our members to be involved in but also to get a non-CrossFit friend involved as well. For a cash donation to the fundraiser they will...

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