NO BREAD DAY 48/54

CrossFit’s growth

The total number of registered CrossFit affiliates hit 5000 a couple of weeks ago. 5000 CrossFit gyms around the world! When the first New Zealand CrossFit  opened back in early 2008, there were about 500. Now there are 270 odd in Aussie, and we have 52 in NZ (20 in Auckland), which must make us one of the fastest growth areas per head of population. Kiwis obviously love to CrossFit and there is no signs of the freight train slowing down. This is obviously not a fad…..

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Last week of NO BREAD

Here we go champions, last week of NO BREAD! We’re celebrating on Saturday night by going out for Pizzas, Beer and tenpin bowling. If you have not RSVP’d yet please do as we need to book the lanes for tenpin by Wednesday. We’re re-testing all the benchmarks this week. We really want to celebrate the gains everyone has made so please post your improvements on Facebook and share the success!

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Strength:

20min to find 3RM Front Squat

*Use last Tuesday’s 1RM as a guide

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WOD

CrossFit.com workout of the day

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Notes:

Front Squat should be heavy! So select an appropriate weight based on your 3RM.

We’ll be squatting from the squat racks.

We’ll run two heats so that we all have someone pushing us through it and watching our standards for us.