I’ve been so inspired by the Olympic Gymnast this week, I thought we’ll dedicate this weeks training to our gymnastic skills. We’ll spend loads of time on the rings and on the pull up bars this week. Also get ready for loads of hollow rocks

Ladies only 8 week program

Starting on the 7th of August is a 8 week ladies program. Sessions will be on Tuesdays and Fridays at 9:30am. It’s free for current members to join, so if you are able to make a mid morning session come join us! Otherwise if you know of any ladies in your life that might be interested, the cost will be $240 for the 8 weeks – 2 sessions a week.

andBasics intro program

The next 3 week intro program will kick off on Monday the 6th of August. If you know anyone that is keen to check out CrossFit get them signed up!

WOD

In pairs or a group of three, complete the following for time:

175 Double unders (*KB iron cross, 8/4kg)

150 Air squats (*wall sit)

125 Hollow Rocks (*Plank)

100 Push ups (*Press up locked out hold)

75 Pull ups (*Plate hold, 20/10kg plate in each hand)

50 ring dips (*L hang)

25 Burpees (*Wall handstand)

*Only one person working at any one time. Your partner must hold the position outlined in brackets while you work. If your partner drops out of the position, you are forced to stop working.)

Congrats to Harley who got engaged on Saturday!