Doug W embracing the beloved BURPEE!

Hi Andfitters! A reminder that there is a open gym from 4:30-5:30 on Mondays now. Its not a formal class,  but a chance for you to come in and do some extra work on those areas that you are struggling with or to do some mobility work! If you need ideas for mobility, the best man in the business is Kelly Starrett from mobilitywod.com - check out his daily posts, really really helpful! You are ofcourse more than welcome to do the workout that is scheduled for the day if you want to, and one of the coaches will be there to give you guidance.

Saturday morning open gym has also moved to 8am-10am with a coffe happening at Cafe 23 at 10am – come and hang!

Our next 3 week intro program will start on Monday 6 August. The last intro program was a huge success, and new members are now required to complete the 3 week program before they can join the regular sessions. If you have family or friends keen to try it out, get them excited about it and put their names down! Only 12 spaces available.

WOD

“Tumilson”

8 rounds for time of:
Run 200 meters
11 KB burpee deadlifts (32/24kg)

Saturday morning sessions are moving to 8am and 9am sessions. We’ll be going up to cafe 23 after the 9am session from now on as a regular. Will be cool to hang out over a coffe outside of the CAGE. Look forward to seeing loads of you at Saturday morning sessions from now on

Gymnastics

TABATA Hollow Rocks

Strength

Deadlift

3 Heavy reps on the minute for 10min

WOD

5mim AMRAP

5 hand release press ups,
10 walkin lunges,
20 double unders (60 singles).

Compare to 8 February

The month of July has kicked off with a bang! Classes have been packed since Monday and there is a great vibe in the gym. Keep it up team!

Welcome to those who have just joined the sessions fresh out of intro program. So good to have you guys on board!

Mel, Celeste, Glen, Cath, Mellisa, Pae, Dizney, Shanelle, Steph and Corbin

Strength:

5 – 5 – 3 – 3 – 1 – 1

Hang Squat Snatch

WOD

 ‘ARI’

5 Rounds for time:

5 KB Cleans

5 KB Front Squats

5 KB Push press

5 KB Snatch

*Do 5 reps on each arm

* Weights

RX = 24kg & 16kg

Int = 16kg & 12kg

Beg = 12kg & 8kg

Compare to 31 January 2012

Jerremy during the Warehouse WODS comp on the weekend

Well done to the following people for top attendance during the month of June:

Strength:

20min to find 1RM Push Press

Then:

Mystery WOD

Strength

Hang Squat Clean

5 – 5 – 3 – 3 – 1 – 1
*Between each set do 10 Hip extensions on the GHD

WOD
“Terrible Twos”
2mins-Double Unders
2mins-WallBalls
2mins-Burpees
2mins-WallBalls
2mins-Double Unders
Score=Total Reps

Compare to 13 April

Well done to all the adnfitters who took part in the warehouse wods compitition on Saturday. Jacqui did her first ever turkish get up in the final, and Sandy managed to get 35kg over her head. B-rad took 2nd place beginners men and Aidan won the intermediate men. Great work team, you represented so well!

Winter time table change:

There will be no 6:45am classes for July and August on Mondays and Fridays. There is still a 6am on those days. On Monday we’re adding a 1hr open gym from 4:30-5:30. You can come in and work on your GOATS (the things you’re not that good at or do some valuable mobility work. There will be a coach to guide you, but it wont be a formal class.

WOD

According to my Iphone weather app its suppose to be the only sunny day so lets do some running.

20min AMRAP

30 KB SDHP (32/24kg)

400m run

30 Wall balls

Mount CrossFit team comp 20 and 21 October

These guys run a really fun 2 day team competition with dress ups for WODS and a party on the Saturday night. 4 per team, 2 ladies and 2 men. Let me know if you are keen to jump in a team! There is already 4 of us going down for the weekend and I’d like to enter 3 or 4 teams if we can! Spaces filling fast in their comp so let me know!

Pots - Deadlifting

If you are competing on Saturday, dont stay away today. Come in and do some mobility work instead of the WOD.

WOD

21 – 15 – 9

T2B

Push press (45/30kg)

*between rounds perform overhead traveling lunges the legnth of the cage and back with a 20/10kg plate.

Strength:

Snatch Balance

Do 3 reps every minte for 15min.

WOD:

21 – 15 – 9

Wall ball (6/10kg)

Swings (24/16kg)

If you missed this earlier in the week, here you go again…

Celeste locking out a ring dip

In preperation for this Saturdays Warehouse WODS we’re doing the following:

1km time trial

then

Choose to deadlift or clean+jerk and do 5 heavy reps every minute for 10min.