Is there somebody you know that wants to give Crossfit a go. Why don’t you pay for somebody to do the intro course? Imagine how it could potentially change somebody’s life. If you feel like doing something like that DO IT. It will only cost you a few coffee’s and drinks. Above are the start dates for the intro classes for the next few months. 

Hope you guys enjoyed the squatting yesterday. How bad was the Bulgarian Split Squats? It’s a great exercise to build leg strength and also very good for building single leg strength that will transfer to movements like pistols. So keep up with them even though they suck.

Remember to write down your gymnastic goals for July. DREAM BIG.

Have a great day everybody.

 

010714

A. Squat Cleans

EMOM x 10

5 Squat cleans 80/55kg

* Reps DON’T have to be touch and go.

* Aim to complete work in 30 seconds then rest remainder of minute

 

B.  Conditioning

For Time

30 Burpee Box Jumps 60/50cm

400m Run

15 Power Snatches 60/40kg

800m Run

15 Power Snatches 60/40kg

400m Run

30 Burpee Box Jumps 60/50cm

 

*Cap 20min

 

Coach D