WORKOUT

Performance
Partner workout, 30 Min AMRAP
Partner A:
8 KBS 32/24kg
3 Rope Climbs
10 Box Jumps 30/24”
Partner B: Run 400m with 20/10kg sandbag
When Partner B gets back swap over.

Fitness
Partner workout, 30 Min AMRAP
Partner A:
8 KBS Russian 24/20kg
6 Rope Lowers
10 Box Jumps 24/20”
Partner B: Run 400m
When Partner B gets back swap over.

SKILL SESSION @10AM – NEXT LEVEL TRAINING

Next Level Training will consist of a little bit of friendly competition while being held to standard and practicing some team work. Although designed for experienced members we will have scaled options available.

We will be doing CrossFit Games Open Workouts, New Zealand Fitness League Team Workouts and a few other things we don’t normally do in class.

If you are keen to compete, or are not sure if you are ready, then this session is a great place to find out where you are at.

Next Level Synchro Deadlifts

STRENGTH

10 WAYS TO BLUNT ATHLETIC PERFORMANCE

Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.