LIFT

Back Squat 2 x 8 – work up to a heavy double.

WORKOUT

Performance
10min AMRAP
6 WallBalls 20/14 to 10’
9 KBS 24/16kg
12 Box Jumps 24/20”

Fitness
10min AMRAP
6 WallBalls 20/14 to 9’
9 Russian KBS 24/16kg
12 Box Jumps 20” (Step ups OK)

MASH UP THURSDAY AT 6:30PM – MOBILITY

Come and work on your mobility, learn some new techniques to free up some of that stuff that is stuck.

SATURDAY EVENTS

TTC 3 Banner

Sat Nov 7 – Trans Tasman Challenge #4 and NZFL Match #3

Help bring the banner back! Our 4th annual challenge against CrossFit Darwin. Two sessions 9am and 11am. Debrief at Sprig and Fern after our NZFL match. Fun workouts and good times guaranteed.

Our NZFL match is against WOF CrossFit from Porirua. The match will start at 2pm and last approx 90 minutes.

THROWBACK THURSDAY

Trans Tasman Challenge fun from last year.

Trans Tasman Challenge fun from last year.