Wed 270917
CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 9 Muscle ups 15 Hang Clean 135lbsOLY: Push Press (3-3-3-3-3)OLY: Clean and Jerk (3-2-2-1-1-1)
Tues 260917
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 15 Push Press 135lbs 20 Box Jump 24"CF: Bent Over Row (5-5-5-5-5)Extra: Metcon (Time)9 Snatch 135lbs 7 Snatch 155lbs 5 Snatch 175lbs 3 Snatch 195lbs 1 Snatch 215lbs
Mon 250917
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)CF: Metcon (Time)3 Rounds 21 Deadlifts 225lbs 3 Rope Climbs 15 T2BOLY: Snatch (3-2-2-1-1-1)OLY: Overhead Squat (3-3-3-3-3)
Kids Wednesday 041017
Term 3 Holidays Week 2 WOD Partners 5 rounds 2 rope climbs or 4 attempts 8 rotational medicine ball throws to each other 32 flutter kicks SKILL: 3x 25m prowler 10 toes-to-bar Handstand walk or 3 handstand attempts Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [...]
Kids Monday 021017
Term 3 Holidays Week 2 No Class today due to public holiday Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Kids Wednesday 270917
Term 3 Holidays Week 1 WOD AMRAP in 10:00 10 dumbbell hang power cleans 100-meter run 10 broad jumps SKILL: Handstand Holds Wall walks Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]