Wed 301116

Run 400 meters 30 sit-ups 30 Hip extensions Run 400 meters 25 sit-ups 25 Hip extensions Run 400 meters 20 sit-ups 20 Hip extensions

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Tue 291116

30 DB Snatch L Arm 30 DB Snatch R Arm 5 Rope Climb 20 DB Snatch L Arm 20 DB Snatch R Arm 5 Rope Climb 10 DB Snatch L Arm 10 DB Snatch R Arm 5 Rope Climb

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Tues 291116

Dumbbell snatch 30 left, 30 right 5 Rope-climb Dumbbell snatch 20 left, 20 right 5 Rope-climb Dumbbell snatch 10 left, 10 right 5 Rope-climb

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Mon 281116

Five Rounds 15 Pull ups 30 Push Ups 45 Sit ups

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Sunday 271116

Rest Day Gym Closed today

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Tue 271216

Power clean 21 reps 155lbs Run 800 meters Power clean 15 reps Run 800 meters Power clean 9 reps

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Kids Wednesday 071216

Term 4 Week 9 Warmup: 5 burpees => 2 wall walks => precision jump => fast feet x 10 => 25-meter sprint => 25-meter jog WOD: 3 x 5:00 AMRAPs, rest 2:00 in between 8 hang squat cleans, 8 push presses 16 mountain climbers Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email kids@crossfitfx.com

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Kids Monday 051216

Term 4 Week 9 WOD: Team: 2 people in a team Wod 1: Max Push-ups in 3 minutes One person performs push-ups one holds plank Wod 2: Max Pull-ups in 3 minutes One person holds onto bar while other performs pullups Wod 3: Max Shoulder to Overhead in 3 minutes One person holds bar in front rack position other performs Wod 4: Max Burpees in 3 minutes both members Wod 5: Max Squats in 3 minutes One member holds bottom on squat one performs Wod 6: Max Kettlebell swings in 3 minutes One holds kettle bell off ground one performs Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any...

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Sat 261116

Karen 150 Wall Ball for time

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Fri 251116

7 Rounds 5 L-Pull ups 20 Wall Balls 20 Hip Ext

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