Thursday 5/6/14 – Performance

New Schedule: Starting 2/6/14 at 4:45pm our new afternoon schedule will take effect. We are now offering 4:45-5:45 and 5:45-6:45 classes Monday through Friday. In addition we have 6:45-7:45 classes on Monday and Wednesday. Take advantage of

Thursday 29/5/14 – Performance

Workout of the Day A. Four sets of: Walking Lunges with DBs x 20-24 steps (use the heaviest DBs you can handle) Rest 90 seconds Wall Climbs x 4-6 reps Rest 90 seconds B. In teams of three, alternate whole rounds to complete as many rounds and

Wednesday 28/5/14 – Performance

Workout of the Day A. Take 10-12 minutes to practice: Rope Climbs, Muscle Ups, Toes to Bar B. “15-Minute Work Capacity Test” Complete as many rounds and reps as possible in 15 minutes of: 10 Push-Ups with Hand Release (Games standards) 15 Wall

Wednesday 14/5/14 – Competition

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as

Monday 12/5/14 – Performance

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as

Thursday 1/5/14 – Performance

Workout of the Day A. Front Squat @ 20X1 * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set [...]

Tuesday 29/4/14 – Competition

A. Three sets, not for time, of: Wall Climbs x 2-4 reps Muscle-Ups x 3-8 unbroken reps Toes to Bar x 10-12 reps B. Four sets of: Snatch Push Press x 4-5 reps Rest as needed C. Five sets of: 32 kg Weighted Pull-Up x Max Reps Rest 20 seconds

Monday 21/4/14 – Performance

EASTER SCHEDULE 21/4/14 MONDAY- 9:30AM CROSSFIT CLASS, 10:30AM COMPETITION CLASS25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS Workout of the Day A) Four sets of: 10-12 Dumbbell External Rotation each arm @ 2110 Rest 60

Wednesday 16/4/14

OFF-SEASON Remember, this is a testing week! Please perform the workouts . . . AND RECORD YOUR RESULTS! A. For max reps/time of: L-Sit x Max Hold (Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the

Wednesday 9/4/14 – Performance

Workout of the Day A. Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift B. Every four minutes, for a total of six sets, complete the following as quickly as possible: Deadlift x 3 reps (use approximately 85%