Back Squat 1 x 5 – Heavy squats day 🙂

Then one from Dan John (Google him if you don’t know who he is), for time:

10 KBS 24/16kg

2 KB Press per arm

15 Swings

3 Presses per arm

25 Swings

5 Presses per arm

50 Swings

Dan John

Saturday at 9am

The folks from WOF CrossFit in Porirua will be paying us a visit to join us in a team workout. Please welcome them in and make the feel at home. This is a free class to ALL members and doesn’t count as a weekly visit.

Then at 10am

The skills session is Kettlebells, come and work on your basic skills or try something a little more advanced.

Monday hours

Monday is Labour Day so have a sleep in. First session will be at 9am, with Open Gym for Unlimited members at 10am. Evening hours are normal.