News Archive
News Archive - November-2011
Nov 26, 2012
Welcome back to Pierre (Rapid CrossFit) and Marcus (CrossFit Te Rapa) last night, also a big welcome to Nicci (CrossFit Canterbury). Marcus and Nicci will be with us for a couple of months so make sure you get to know them if they're in your class.
Strength: Weighted pullups 3 x 3 reps
WOD: 'Elizabeth'
Cleans (60/42.5)
Ring Dips
21 -15- 9 reps
for time
CHRISTMAS PARTY - this Saturday 4pm. BYO drinks + nibbles OR veges/salad OR dessert. Can all adults PLEASE bring a $2-$5 funny or foodie secret santa pressie. Kids will be sorted.
Can't wait to celebrate with everyone!!!!
Nov 25, 2012
Strength: 7 mins - EMOM (every minute on the minute) 2 x Squat Snatch @ 80%
WOD:
10 kettlebell snatch (24/16) 5/arm
10 box jumps (60/50)
10 knees to elbows
5 rounds for time
CHRISTMAS PARTY - this Saturday 4pm. All adults PLEASE bring a $2-$5 funny or foodie secret santa pressie. Kids will be sorted. Can't wait to celebrate with everyone!!!!