Power Snatch - 10 single efforts to work up to 1 RM. Increment across the set.
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...
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.
CrossFit Games Open 13.4
AMRAP in 7 minutes:
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
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
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
2 rounds for time:
20 Kettlebell Swings (32/24kg)
Note the time at the end of each round. Half of this workout courtesy of CFHQ (Sat, 13/03/13).
30 Handstand Pushups