3 Nov 14 – The Grand Opening is less than a week away! (And the WOD, of course)

CrossFit 1864's Grand Opening Party – This Sunday, 9 November

It's less than a week until our Grand Opening Party! We hope that you can join us on Sunday 9 November for the event. We'll have a Team WOD, surprise challenges and a pitch-in picnic.

The Plan

We'll be at the box from 11 am, and start warming people up for the WOD from 11:15 am. The WOD will start around 11.30 am and last for an undisclosed amount of time... (be prepared for the unknown and the unknowable, right?!)

We'll plan to put out the food around noon and the challenges will be on throughout the day. 

Bring your friends, family, loved ones and anyone you think would like to give CrossFit a try, WODs and challenges will be scalable for all levels of athlete.

The party is free, but please register here so we can get an idea of numbers or let us know that you're coming on our Facebook page.

Any questions? E-mail maria@crossfit1864.com  

Hope to see you all there!


WORKOUT OF THE DAY

A) Beginner
A1) Front squat: 6 x 3
A2) Vertical push

A) Intermediate & Advanced
A1) Front squat: 1-3 @ 85%+. Totalling 12-15 reps
A2) Vertical Push

A) Advanced
A3) Front squat – Tempo method, 3-5 x 8-10 @50% 1RM

B) All Athletes

For time:
9-7-5
Front rack lunge 70/50kg
Ring dip