News Archive
News Archive - December-2011
The new Intro Crew getting their swing going last night.
Strength: Core work
1 min Maximum Effort Plank hold
1 min Maximum Effort Hollow Rock
1 min Maximum Effort GHD Back Extensions
1 min rest
2 rounds
WOD:
20 Double Unders
20 KB swings (24/16)
5 min AMRAP
rest 2 mins
20 Air Squats
15 Deadlift (60/40)
5 min AMRAP
rest 2 mins
20 situps
10 push press (40/25)
5 min AMRAP
-
Next month (Tues 13th - Thurs 29th November) will be our last Intro Programme until February. If you know of anyone who is keen to get on board with CrossFit tell them to get in touch ASAP. 4 places are already taken, so only a few remain.
-
Junior CrossFit and High School classes are back again next week. Let us know if you have younger athletes who are keen to join us so we can enrol them.
The 530 crew on their 400m run passing our flash new sign....woohoo top of the board!!!!
Skill - Maximum consecutive double unders (3 minutes)
WOD:
Wall Ball (9/6)
Clean (60/40)
21 - 15 - 9 reps
for time
-
Welcome to another awesome Intro group who joined us last night to start their journey to become Far Fitter, Stronger, Faster and Better.
-
Next month (Tues 13th - Thurs 29th November) will be our last Intro Programme until February. If you know of anyone who is keen to get on board with CrossFit tell them to get in touch ASAP. 4 places are already taken, so only a few remain.
-
Junior CrossFit and High School classes are back again next week. Let us know if you have younger athletes who are keen to join us so we can enrol them.
NUTRITION TIP - Hearing of good results from the first week - Well done all. At the same time hearing some food slipping in that some of you know you shouldn't be eating. If you do slip get back on the plan straight away. Try and make the 6 weeks strict as to see what this eating plan can do for you, resist the temptation or at least go through this checklist if you really feel the desire - Should I cheat?
STRENGTH:
Front Squats : 4,3,2,2,1
WOD:
400m Run
8 x HSPU
10 x Ring dips
12 x K/B Swing (24/16)
4 Rounds
20 Burpees
For time