09 Sept 2014: We're open!

CrossFit 1864 is officially open!

We have many people to thank for making this happen: Ben Sawyer for his awesome graphics and media skills, Alex Haines for his photography, Joe HD and Justin for being the voices of reason and constant support, and also a big thanks to all the guys at The Chainstore, especially James, Dan and Chris who have helped make this happen for us. We are beyond excited!

So, without further ado, here is the first official workout at CrossFit 1864:

Workout of the day

Beginner

A1) Back squat 3-5 x 5
A2) Vertical pull
- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Intermediate & Advanced

A1) Back squat: @ 70-75% 1RM. Perform 3-5 reps per set. Totalling 15-24 reps.
A2) Vertical pull
- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Advanced Only

B) Tempo Method - Back squat
- 3-5 sets of 8-10 reps @ 50% 1RM. 
- Tempo 2020
- Rest exactly 60 seconds between sets

All Athletes
C) 9 x 45 secs on : 15 secs off:
Prowler push
Push-ups
Tyre jumps

- Rotate through the movements for 9 total rounds, 3 per movement.
- Score is total reps per movement, per round.
- Don't forgot to log your results on Beyond the Whiteboard