20 Oct 2016 – Register for Developing Advanced Gymnastics

There's only a few days left to register for Developing Advanced Gymnastics! Beginning Monday 24 October, this six week course is aimed at athletes looking to develop more complex gymnastic movements such as strict/kipping muscle-ups and strict/kipping/deficit Handstand Push-Ups. Get more details on the course here or register here. Any questions? E-mail Coach Phil: phil@crossfit1864.com


A) Conditioning
In 8 minutes, get as far as possible:
3, 6, 9... Power snatch (50/35 kg) 
3, 6, 9....Toes to bar

B) Strength
Double kettlebell front squat: 5 x 6-8 reps, for heaviest load