Bring a Friend workout at 9am. Introduce your friends and family to CrossFit. Does not count as a weekly visit. Partner Workout – 3 Rounds For Time of: 20 Burpees 10 x 100m Sprint 20 Pull Ups 20 Box Jumps 24/20” 20 Squats 20 Sit Ups Partners go Rep for Rep on all movements. For […]
Push Press 5-3-1+ Followed by a 1 x 20 Back Squat look to start with 50% of your 1Rep max or Bodyweight. Then finish with “Lil Fran” 12-9-6 reps of: Thruster 42.5/30 Pull Ups 14.2 Announced Today at 2pm Open workout 14.2 will be announced. Join us at the gym to watch and hit the […]
Back Squat 3-3-3+ Then 3 Rounds For Time of: Run 400m 5 Press 42.5/30kg 10 Squats Throwback Thursday Way back in 2010, we didn’t have the Open
Still throwing in a MetCon from time to time to keep things interesting. AMRAP in 15 minutes of: 3 Thrusters 60/40kg 7 Burpees 10 Double Unders Biz to Biz Need a massage, see Allison. She has relocated her business to Petone, so she is just down the road on Jackson St.
Jerk 3-3-3+ @70-80-90% Warm Up with 5 @ 40%, 5 @ 50% and 3 @ 60% Then a time trial, either: Row 2k or Run 1600m Nutrition
Back to lifting Slightly different rep scheme for this cycle based off the 5/3/1 program (Google it if you want/need to know more) Warm Up with 1 set of 5 at 40% then 1 set of 5 at 50% and finally 1 set of 3 at 60%. Then you are ready for your work sets. […]
14.1 If you missed the Open workout yesterday and are signed up on the team, then you have an opportunity to complete it today at 11am. Sign up on Influx so we know to expect you. Sunday Reading Man Up and Move On: 10 Simple Ways to Get Out of a Training Rut No two […]
Normal 9am session for those not doing the Open. AMRAP in 5 minutes of: 5 Pull Ups 10 Push Ups 15 Squats Rest 2 minutes, repeat for a total of three times Open Workout 14.1 Sign up on Influx for this one starting at 10am. You will be paired up with a judge, briefed and […]