easter

19 Mar 2016 – Reminder: Easter Weekend Class Times

When the Easter Bunny isn't carrying around loads of eggs, he's shifting some serious tin.

Reminder: Easter Weekend Class Times

During the Easter Bank Holiday Weekend (Friday - Monday, 25 - 28 March), we will be running slightly adjusted class schedule:

Friday 25 March: Classes from 9 - 10 am, 10 - 11 am, and 11 am - noon
Saturday 26 March: Normal Saturday Class Schedule
Sunday 27 March: Back to the 80s Final Open WOD! We will be running heats from 9.30 am - noon. Come in, smash Open 16.5 and stick around to cheer on your fellow athletes! And don't forget, we will have prizes for our best dressed athletes!
Monday 28 March: No Classes
Tuesday 29 March: Normal class schedule resumes

All revised class times have been updated in Team up - just let us know if you have any questions!


WORKOUT OF THE DAY

A) Strength: Back squat

20 minutes to establish a heavy set of 3 reps
- If you max out before 20 minutes is up, drop to 90% and hit some solid sets of 3 reps

B) Alternating EMOM x 12
Minute 1: 10 Bench press
Minute 2: 10 Bent over row
Minute 3: 5 Double kettlebell box squat

08 Feb 2016 – Easter Weekend Class Times

EASTER WEEKEND CLASS TIMES

We will be running a slightly adjusted class schedule during the Easter Bank Holiday weekend. Times are as follows...

Friday 25 March: Classes from 9 - 10 am, 10 - 11 am, and 11 am - noon

Saturday 26 March: Normal Saturday Class Schedule

Sunday 27 March: Final Open WOD! We will be running heats for the Final Open WOD from 9.30 - noon. Come in, smash Open 16.5 and stick around to cheer on your fellow athletes! More info on the Final Open WOD on the blog soon!

Monday 28 March: No Classes

Tuesday 29 March: Normal class schedule resumes

All revised class times have been updated in Team up - just let us know if you have any questions!


WORKOUT OF THE DAY

"Reverse Hulk Hogan"

Every 2 minutes for 10 rounds:
7 Burpees
5 Power clean (82.5 / 60 kg)
3 Muscle ups

04 Apr 2015 – Déjà vu WOD

The boys getting ready for their deadlifts in our Throwdown Final!

A) 5 rounds for time:
6 Deadlifts
9 Box jumps (24/20")
12 Toes to bar

B) Beyond the Whiteboard Fitness Level Workout: 'Speed'*
Row 250m
Or
Row 500m
*Choose one you have not logged on BTWB

Don't Forget the Easter Schedule this Weekend!

Saturday 4 April
9 am and 12.30 pm classes (Regular Schedule)

Sunday 5 April
No Classes

Monday 6 April
10 am and 11 am classes (Sunday Schedule) 

21 Mar 2015 – Easter Schedule and Working your Gymnastics Goats

goat 
/
ɡəʊt/ noun

  1. a hardy domesticated ruminant mammal that has backward-curving horns and (in the male) a beard. It is kept for its milk and meat, and noted for its lively behaviour.

  2.  In CrossFit parlance, a skill or movement you can do, but struggle with, i.e. something that you wouldn't like to see in a WOD

Time to get your goat!

WORKOUT OF THE DAY

A) Choose a gymnastic movement of your choice*:

EMOM x 10: Perform 5 reps

*The movement should be one that you can do, but something that you need to work on

B) With a running clock, every minute perform 3 reps and add 2.5 - 5 kg:

– Start with an empty barbell and push press for as long as possible.
– Once you cannot push press the weight, thruster the weight for as long as possible.
– Once you cannot thruster the weight, front squat for as long as possible.


EASTER SCHEDULE

Please note our slightly reduced class schedule for the Easter Bank Holiday weekend (Friday – Monday, 3 – 6 April):

Friday 3 April – 6.15 and 7.15 am classes (Regular Schedule)
Saturday 4 April – 9 am and 12.30 pm classes (Regular Schedule)
Sunday 5 April – No Classes
Monday 6 April – 10 am and 11 am classes (Sunday Schedule)