02 Feb 2018 – Introducing Disco Fridays!

We had so much fun during our Member Appreciation Week, that we have decided to make it a regular thing, so.... 

Bring on Disco Fridays! 

Once a month, we'll be hosting Disco Fridays. Each of our classes will take on a special team WOD and afterwards, we'll tuck in to some breakfast and coffee in the morning, sweets in the afternoon and pizza in the evening. 

Mark your diaries for our first Disco Friday on 16 February.


WORKOUT OF THE DAY

A) Strength: Deadlift
3 x 5 @ 75%, across

B) Conditioning: Lactic Power

3 x 20 seconds work : 2 minutes rest
Max effort row or assault bike

- 5 minutes rest -

3 x 20 seconds work : 2 minutes rest
Max effort weighted jumping lunges

- 5 minutes rest -

3 x 20 seconds work : 2 minutes rest
Max effort kettlebell swing (32/24 kg)

* Give 100% maximum effort/speed every single round, anything less will not do

ENGINE WORK: AEROBIC CAPACITY

Run

2 x 400m, rest 60 seconds between each
- 4 minutes rest -
4 x 200m, rest 60 seconds between each
- 4 minutes rest -
2 x 400m, rest 60 seconds between each
- 4 minutes rest -
4 x 200m, rest 60 seconds between each

Pacing:
400m @ 1 mile PB pace
200m @ fast pace

The 2018 Open at CrossFit 1864 kicks off on Saturday 24 February!
Find out more about the Open on our recent blog and sign up for the Open here!