28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
Rest
8 Pendlay row
10 Dumbbell rear delt raise
Rest

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.