Hi awesome people, above is our time table for the next little while. Please note all speciality classes like gymnastics and mobility is at 6:45pm now. Also if you’re interested in the compitition club have a chat to Wykie about the requirements/comitment – we’re commited to see you reach your goals and if competing in CrossFit is one of those goals then lets put a plan together!

Strength

Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec.

Conditioning

For time (rest is mandatory and should be exact):

25 UB Wall Balls
Rest 2:1
15 UB Wall Balls
Rest 2:1
50 Burpees
No rest
15 UB Wall Balls
Rest 2:1
25 UB Wall Balls

If you have any friends that are keen to try CrossFit our introduction programs start this week!