Reminder that the doors open at 4:40 am weekdays.
We are proposing a timetable change and want your feedback. The change would see Tuesday and Thursday afternoons altered to the following format:
4.00 - 4.30 pm OPEN GYM
4.30 - 5.30 pm CLASS
5.30 - 6.00 pm OPEN GYM
6.00...
Sorry for the late notice to our early risers - the gym will be open at 4:40am in the mornings.
A)
7 minutes:
Hang Clean Pulls
- heavy doubles
B)
7 minutes:
Hang Power Cleans
- heavy doubles
C)
AMRAP in 10 minutes:
5 Power Cleans (65/45kg)
10 Toes-to-Bar
15 Wall Ball (9/6kg)
(half Games Open 11.5)
...
Back to normal class schedule.
"The Ghost"
1 minute per station for 6 rounds:
Max Calorie Row
Max Burpees
Max Double Unders
Rest
Record totals for each movement.
...
HAPPY NEW YEAR!!
Lace up the boots and get ready to rip into 2015 - maybe after a bit of a lie down today though.
Classes will be back to the normal schedule tomorrow, see you then.
Krusher's holding on to a little welcome back prezzie until you...
Today:
Open Gym
7.00 to 9.00 am
Tomorrow:
Gym closed
Metcon option
AMRAP in 20 minutes:
2 Rope Climbs
400m Run
8 Box Jumps (30/24")
16 Dumbbell Ground to Overhead (alt. 1 x 20/15kg)
...
Class times today:
6.00 am
5.30 pm
Tomorrow:
7 - 9.00 am Open Gym
A)
EMOM 5
Power Clean
Hang Clean
Push Jerk
B)
Clean and Jerk
10 x 1
C)
Front Squat
3 x 5
CrossFit Games 2014 podium finishers - How many hours per day do you workout?
httpv://www.youtube.com/watch?v=StMEQAFGzJ4...