20 July 2016 – Introduce a Friend in August!

You love CrossFit. You love the banter with your fellow athletes before a WOD starts; you love the community; you love learning new skills; you love challenging yourself and pushing beyond your limits; you love the post-WOD endorphins; you love the progress you're making and the fact that you're now feeling healthier, fitter, and stronger than you have ever felt before. 

So why not share the love with your friends, family and co-workers?

Do you know someone you think would love CrossFit and being part of our community? Introduce them to us during the month of August and bring them in for a free taster session. If they sign up for any of our membership packages, you get a month’s free membership!* 

All you need to do is visit www.crossfit1864.com/friend and fill out the 'Introduce Us' online form. We'll be in touch shortly to set up a taster session for your friend. 

*T's & C's
- You must send your friend's details via e-mail or the online form BEFORE your friend comes in.
- Bring them in for a FREE taster class to show them why you love training at CrossFit 1864!
- If your friend signs up to one of our membership packages any time during the month of August, you will receive one month's membership, completely free.
- This offer expires on 31 August 2016
- There is no limit to how many people you can refer - for each friend that joins, you get a free month of training!
- E-mail Coach Maria with any questions


A) Strength

Every 3 minutes, for 12 minutes (4 sets) complete:
3 Hang power cleans
5 Front squats
3 Shoulder to overhead

*This must be performed without putting the bar down
*This is a de-load week, so no misses allowed today (i.e keep the load to a moderate weight)

B) Midline

B1) Good mornings
3-5 x 10 @ tempo 31X1

B2) For time:
5 x 10, unbroken toes to bar
*Only unbroken sets count, take as much/little rest as needed