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.
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.
Any questions? E-mail firstname.lastname@example.org
Hope to see you all there!
WORKOUT OF THE DAY
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
A3) Front squat – Tempo method, 3-5 x 8-10 @50% 1RM
B) All Athletes
Front rack lunge 70/50kg