Thursday, 17 August 2017


skill - Bar Muscle ups 
strict pull ups + ice cream makers 
strict pull up + chin over bar hold 
20 min EMOM 
min 1 - ski erg 
min 2 - KB windmill right 
min 3 - L - sit hold 
min 4 - KB windmill left 

Tuesday, 15 August 2017

Another test day to attack a more gymnastic bench mark compared to yesterdays CrossFit Totals

Mary 
20 min AMRAP 
5 HSPU 
10 pstols 
15 pull ups 
or 
Cindy 
20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 

Monday, 14 August 2017

Testing Day


Today is testing day before going into a 4 week strength phase to build on some basic strength. With the move to the new location a lot of the programming has been to find out what we can and can't do within classes. I hope you have been enjoying the change in format and increased gymnastic focus. Its still great to see so many of you moving better on your Olympic lifting even though its not been a major focus more moving better has been the focus.

BIG THANK YOU

Now that the old gym is done with and the landlord is hopefully happy with everything, we can get ready for our grand opening. We are looking to have a BBQ to celebrate the new gym and what great community we have for putting up with a tired me during the transition.

Keep up all the great work everyone

CrossFit Totals 
Back Squats 
Press 
Deadlift 

Saturday, 12 August 2017


9am - 
6 rounds 
1 min bike 
1 min burpees 
1 min ski erg 
1 min rest 
10am 
Power snatch + snatch balance 8 x 3  
snatch 8 x 1 
Hang Snatch 5 x 5
11 am - 100 OH squats 
100 pull ups 
100 cal row 
50 Oh squats 
50 CTB 
80 cal row 
25 Oh squats 
24 Bar muscle ups 
60 cal row