LIFT

Back Squat 1 x 5 – Working % this cycle 75-85-90-90+90++ If you are new then 5 sets of 2 across at a challenging weight.

WORKOUT

Performance
Buy In:
30 OH Lunges- 15/10kg
Then:
3 RFT
10 DL- 70/50kg
10 Lateral Bar Burpees

Fitness
Buy In:
30 OH Lunges- 10/5kg
Then:
3 RFT
10 DL- 60/40kg
10 Burpees

MASH UP @6:30PM – MOBILITY

Come and learn to do some self maintenance.

Pre Christmas Partner Challenge

“It was a few days before Christmas and all through the gym, sweaty bodies lay everywhere just trying to get a breath in”

An exaggeration I am sure, but with Christmas nearly upon us it is time to pit yourself (and a friend) against the rest of the members. Then once bragging rights have been settled, we can cook some meat and hang out.

This is a partner challenge so pick carefully.  You get to choose who is on your side for this series of 3 challenges. We plan on 3 separate workouts to test your combined fitness.

There will be 3 categories; Men, Women and Mixed. The events will be achievable by all, so sign up HERE and give it a shot.

We will start at 9am and go until we are done (aiming for before noon) then it is BBQ time. It is members (or spouses and friends who CrossFit if you ask nicely) only to compete in the challenge, but all are welcome to support the partners challenge and at the BBQ. Friends, family and well behaved dogs.

THROWBACK THURSDAY

From 2014 you might see these again on Saturday 🙂