02 Sept 2018 – Reminder: New Class Schedule

A reminder of our class schedule changes, starting this week!

Saturday Class Schedule: We will be moving our Competition Class to 8 am, followed by CrossFit at 9.30 am, 10.30 am and 11.30 am. 

Weekday Lunch Classes: We are adding a lunch class on Wednesdays and removing the lunch class on Mondays.

Engine Work and Swim WOD: Every other Friday at 6 pm, we will run Swim WOD at the Poplar Baths Leisure Centre. The class is open to all members - a great chance to hone your swimming technique! We will no longer be running Engine Work: Aerobic Capacity classes on Tuesdays or Fridays. 


WORKOUT OF THE DAY

Women's Only

A) 15 minutes for quality:
3 - 5 strict chin ups / negative chin ups
3 - 5 ring dips / negative ring dips
20 hollow rocks

B) 12 minute EMOM
Min 1: 20 second L sit parallette bar hold
Min 2: 8-10 Bentover barbell rows
Min 3: 10 kipping swings

C) 15 minutes for quality:
12 barbell hip thrusts @ AHAP
8/8 front rack barbell bulgarian split squats @ AHAP
8-12 Russian kettlebell swings @ AHAP

Specialist Sunday

A) Weightlifting: Clean & Jerk

A1) Jerk balance: 5 x 3
* Perform 1 set every 2 minutes

A2) Split jerk with 2 second pause in split: 5 x 2
* Perform 1 set every 2 minutes

A3) 1 Front squat + 1 split jerk: 5 x 1+1
* Perform 1 set every 2 minutes

Engine Work

5 rounds, 2 minutes of work, 3 minutes of rest: 
10 Thrusters 42.5/30kg
200m Row
Max reps in time remaining, Thruster 42.5/30 kg