WOF CrossFit from Porirua are coming to play at the 9am session. Please make them welcome and show them where stuff is. This is a free class to ALL members and doesn’t count as a weekly visit.

We will hit a variation of one of our team workouts.

“Annie are you OK? On the run!”

21-15-9 Rep Rounds of:

Wall Ball -20/14# to 10′

Sandbag Cleans – 20/10kg

Box Jump -24/20″

Kettlebell Swings -24/16kg

Burpees

Run 400m, 200m, 100m

Move through all 6 stations as a team.  One person per station, don’t move to the next station until each team member is finished with their station.

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.