LIFT

Bench Press 1 x 5 – Heavy Single, this might not be a new PR. But it should be heavy. Focus on good form before heavier load!

WORKOUT

“Fran”

21-15-9

Thrusters and Pull Ups

Performance
Thrusters 43/30kg

Fitness
Thrusters 30/20kg
Body Rows

LABOUR WEEKEND SCHEDULE CHANGE

SATURDAY OCTOBER 22

NORMAL HOURS

SUNDAY OCTOBER 23

CLOSED

MONDAY OCTOBER 24

10AM CLASS

11AM OPEN GYM

MASH UP @6:30PM – NEXT LEVEL TRAINING

Next Level Training consists 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.

THROWBACK THURSDAY

If Fran leaves you looking like this, we got the scaling right!

If Fran leaves you looking like this, we got the scaling right!

Post Fran 2012 🙂