Thursday, 17 July 2014
If you wanna improve on your lifts make sure you show up
WOD - Power Clean
Build to a heavy single
10 min EMOM
1 x power clean
Run or Row - tabata 8 rounds, 20 sec work, 10 sec rest
NB - Make sure you have a long warm up about 20 mins then go all out on the 20 sec
Quick review of survey sent out the other week. Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...
8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18 Muscle ups 100ft HS walk or 60 cals 10:00...
Here it is everyone, time to have some fun CrossFit Open 20.1 10 rounds 8 GTOH (clean and jerk or snatch) 10 bar facing burpee time ...
I write this post as I feel as your head coach (Leader as HQ calls it) you should know my current standings with recent changes in CrossFit ...