open 14.3

15 Oct 2016 – Open on Saturdays

OPEN ON SATURDAYS

CrossFit Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps

KILOS FOR A CURE IS THIS SUNDAY!

It's time to PB your "Grace" and lift some heavy metal, all for a great cause! Kilos for a Cure is this Sunday, with the first heat kicking off at 10 am (and athlete briefing starting at 9.30 am). There will be no regular classes. Bring your family, friends, pets and loved ones to the box and cheer on your fellow athletes!

08 Oct 2016 – Open on Saturdays

OPEN ON SATURDAYS

CrossFit Open 14.3
As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead squats (42.5/30 kg)
10 Chest-to-bar pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16.

Follow the same pattern until you fail to complete both rounds within 3 minutes.

Have you signed up for Kilos for a Cure?

Register here.

Get more details here.

17 June 2016 – Testing Week, Day 5

This is the final day of Testing Week!

You have smashed it so far, and your coaches have been wicked impressed with all the effort you've given on some very tough workouts - PBs all over the place!! Let's finish it off with a bang... bring on the DEADLIFTS!

WORKOUT OF THE DAY: Testing Week, Day 5

A) The 'Other' Tests
Anaerobic Power Test
500m Row time trial

B) Strength Testing
Deadlift: Establish a 1 rep max

C) CrossFit Games Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps

03 Apr 2016 – BroSesh Sundays: The Birthday BroDown, next Sunday

Just one week to go until our Next BroSesh Sunday...

Our next BroSesh Sunday will be Sunday 10 April from 10.30 - noon. Remember, this isn't just any ol' BroSesh.... this is a sesh of EPIC proportions to celebrate the birthday of the original Bro... Coach Phil!

The session is free for all CF1864 members. All you need to do is sign up on Team up here so we can get an idea of numbers!


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Strength Testing

Deadlift: Establish a 1 rep max

B) CrossFit Games Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps

Competition Class (9.30 - 11 am)

A) Strength Testing
Deadlift: Establish a 1 rep max

B) Advanced Gymnastics Tests

B1) Strict Muscle-up: 1 set for max reps
B2) Kipping Muscle-up: 1 set for max reps
B3) Strict HSPU: 1 set for max reps
B4) Kipping HSPU: 1 set for max reps
B5) Handstand walk: 3 attempts for max distance
B6) Max pistols, left leg in 60 seconds
B7) Max pistols, right leg in 60 seconds 

C) CrossFit Games Open 14.3

Engine Work (8.30 - 9.30 am)

A) Strength Testing

Deadlift: Establish a 1 rep max

B) CrossFit Games Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps