Press 5 x 5

Then finish with:

10! Box Jumps 24/20’

1 x Suicide between rounds (0-5-10-15m)

Throwback Thursday

World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds,some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean,squat, presses, C&J, and snatch. Similarly,master the basics of gymnastics: pull-ups,dips, rope climb, push-ups, sit-ups, presses tohandstand, pirouettes, flips, splits, and holds.Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patternsas creativity will allow. Routine is the enemy.Keep workouts short and intense.

Regularly learn and play new sports.

What is Fitness? – CrossFit Journal October 2002

Trans Tasman Challenge -this Saturday 9 Nov

We will run two sessions one at 9am and another at 11am. These sessions are FREE and don’t count as a weekly visit. The first workout will involve some jump rope and something heavy with a barbell. Don’t worry though, we have scaled options for all. Everyone’s score counts towards the total 🙂

Mason in action last year.

Mason in action last year.