Fri 261018
CrossFit Effects - CrossFitCF: Metcon (Time)Five rounds 20 KB Swing 24kg 20 Box Jump Run 200mCF: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Thur 251018
CrossFit Effects - CrossFitCF: Overhead Squat (1-1-1)CF: Push Press (3-3-3)CF: Deadlift (5-5-5)Extra: Metcon (Time)1 Peg Board 1 Flying Pull Up Bar 20m Prowler 120kg 5 Bar Muscle ups 5 Ring Muscle Ups 20m Prowler
Wed 241018
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)3 Sets of 3 at 80-85% of 1 RMCF: Metcon (Time)Three Rounds 10 Snatch 135lbs 20 GHD Sit ups 30 Wall BallOLY: Clean and Jerk (1-1-1-1-1)
Kids Wednesday 311018
Term 4 Week 3 Partners 12 MInute AMRAP 6 Deadlifts 6 Bar facing burpees Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Kids Monday 291018
Term 4 Week 3 1 Minute stations x 3 rounds Situps Box Jumps Pistols Push Press Run Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Kids Wednesday 241018
Term 4 Week 2 21-15-9 Pullups Thrusters 500m Row Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]