20 Jan 2018 – New Weekend Schedule starts this Weekend

Remember, our new weekend class schedule starts this weekend! 

Saturdays

8 – 9 am: Open Gym
9 – 10 am: CrossFit
10 – 11.30 am: Competition Class
11.30 am – 12.30 pm: CrossFit

Sundays

9 – 10 am: Engine Work
10 – 11 am: Specialist Sundays
11 am – Noon: Women's Only Class


WORKOUT OF THE DAY

CrossFit (9 – 10 am, 11.30 am – 12.30 pm)

A) Conditioning

"CrossFit Open 15.3"

14 minute AMRAP:
7 Muscle ups
50 Wall balls (9/6 kg)
100 Double unders

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 12 minutes:
R1: 1 Hang power clean
R2: 1 Hang power clean + 1 Power clean
R3: 1 Hang power clean + 1 Power clean + 1 Squat clean
R4: Re-set to 1 hang power clean

A2) Repeat A1 with Snatch variations

*Use 75-80% of 1 rep max

B) Gymnastics Test: Muscle-ups
B1) Max unbroken set

C) Conditioning

"CrossFit Open 15.3"

14 minute AMRAP:
7 Muscle ups
50 Wall balls (9/6 kg)
100 Double unders