News Archive - November-2011
Meet Jack and Johnny Madden who we used to train with at CrossFit Birkenhead. Johnny has bought a business and is coming to live up here and Jack will be spending the holidays here helping him. They will be training with us and have heaps of experience (Jack is a Level 1 coach) so make them feel welcome and learn off them.
Strength: Snatch grip deadlift - 4 x 3 reps
10 toes to bar
10 wall balls (20/14)
12 min AMRAP
Nic, Rory,Dan N and Trace; your awesome representatives @ CF Newmarket's Beast Wars Games on Saturday. They did us proud, amazing effort by each of them and cool results too!!!! Who's going to step up and join them in the next comp????
Strength: Overhead Squat - 3 x 3 reps
5 Power Cleans (60/40)
10 box jumps (60/50)
15 kettlebell swings (24/16)
5 rounds for time