Tuesday 31 Jan - WOD: AMRAP - 1 Rope Climb, 6 Dumbbell Hang Squat Snatch


Skills WOD
Strength: Sled Push

Sunday 29 Jan - 10 - 11am Open Gym & WOD


WOD: KettleBell Swing, Toes Thru Rings, Goblet Squat, Cals, HR Push Ups, Sit Ups

Friday 27 Jan - WOD: 'Oscar' 9 Devils Press, 20 Dumbbell Lunge, 9 Dumbbell Push Press, 20 Sit Ups

The Magic of CrossFit

5:30, 6:30, 8 and 9:15am & 12:30, 4, 5 and 6pm classes

Skills WOD

Tuesday 24 Jan - WOD: 100 OverHead Squat


Mobility

Monday 23 Jan - WOD: 7 Burpee Toes To Bar, 7 Goblet Squat


Strength: Bench Press

Sunday 22 Jan - 10 - 11 Open Gym & WOD


WOD: 50 - 40 - 30 - 20 - 10 Dumbbell Hang Clean & Push Jerk, Cals, V-Sit

Wednesday 18 Jan - WOD: 21 - 15 - 9 Burpee Over Bar, DeadLift


Strength: 3RM Press, 2RM Split Jerk, 1RM Behind Neck Split Jerk

Monday 16 Jan - WOD: 'Nate' - 2 Ring Muscle Up, 4 HandStand Push Up, 8 KettleBell Swing


Strength: 1 Power Snatch, 1 Hang Squat Snatch 

Sunday 15 Jan - 10 - 11am Open Gym & WOD


WOD: 1 Rope Climb, 2 Wall Climb, 4 Toes To Bar, 8 Burpees, 16 Squats

Sunday 8 Jan - 10 - 11am Open Gym & WOD


WOD: Cal Row, Single Arm Kettlebell Thruster, Cal Bike or Ski, V-Sit

Friday 6 Jan - WOD: "LYNNE" - Max Bench Press, Max Pull Ups


Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Thursday 5 Jan - WOD: Double Under, Cal Row, Bike or Ski; In Any Time Remaining - Burpee Box Jump


Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Wednesday 4 Jan - WOD: 10 DeadLift, 20 Pistol Squat, 30 Dumbbell Hang Clean + Jerk


Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Tuesday 3 Jan - WOD: 10 RM, 5 RM, 3 RM Bach Squat


Skills WOD
Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm