21 August 2016 - Save the Date for our Ball & Chain BroSesh

It's time for our next BroSesh Sunday! But this time, we're not just hosting any ol' BroSesh… this is the Ball & Chain BroSesh! Join us on Sunday 11 September at 10.30 am to celebrate our engagement in the only way we know how… with a WOD! 

Please be sure to sign up for the event via Team up so we can get an idea of numbers.


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Overhead squat
A1) In 12-15 minutes, build to a heavy double
A2) 3 x 2 @ 90% of A1

B) Hang snatch
B1) In 12-15 minutes, build to a heavy double
B2) 3 x 2 @ 90% of A1

Competition Class (9.30 - 11 am)

Battle of the Beasts Qualifier 3

Engine Work (8.30 - 9.30 am)

A) Conditioning
Rowing "Cindy"
20 minute AMRAP:
5 Pull ups
10 Push ups
15 Air squats
20 Calorie row