Andfit, put the above two dates in your diaries! Dr Alex and Cheri are two extremely knowledgable and passionate individuals. They both CrossFit here with us at Andfit so they know what we do everyday and will have some really valuable input for us. There is no charge for these nights and we have some great prizes that you will go in the draw for if you bring a friend. Prizes include 6 months of treatment from Dr Alex, PT and nutrition packages from Andfit and some goodies from the pro shop. We are going to limit numbers on these nights so to secure your spot email Wykie with the number of people you are bringing along.

A.) mobility

Shoulder mobility/activation

B.) Olympic lifting

Snatch complex @ 80% of 1RM:

First pull (pause at hang 2sec) – Full snatch – OH Squat

C.) Conditioning

3 rounds for time of:

20 Wall Balls 12/9

20 C2B Pull-ups