Rob and Sophie checking out other CrossFit boxes while on holidays
Come in to Open Gym and get WOD 13.4 done if you need to, otherwise come in and practice what you think might be in 13.5
Saturday 30 Mar - Games WOD 13.4 - 7 MIN AMRAP - 3 Clean & Jerk (61/43), 3 Toes to Bar, 6 Clean & Jerk, 6 Toes to Bar, 9 Clean & Jerk, 9 Toes To Bar. Continue adding 3 reps to each movement each round until time elapses
Normal Saturday timings, 8am and 3pm.
CFD will open 30mins before each session for those who want to come in early to mobilise.
Thursday 28 Mar - On the Minute for 20 Mins - 1 Back Squat, 3 PushUp
Open WOD 13.4 can be done at the 12:30, 4pm, 5pm or 6pm session today, if you are not able to make it in over the weekend.
Easter Timings
Friday - Closed.
Saturday - 8am and 3pm.
Sunday - 2-4pm Open Gym.
Monday 8am and 3pm.
Easter Timings
Friday - Closed.
Saturday - 8am and 3pm.
Sunday - 2-4pm Open Gym.
Monday 8am and 3pm.
Wednesday 27 Mar - Partner WOD - 10 x 400m Run, 4 x 500m Row, 10 x 40 DoubleUnder
1 Partner will work while the other rests. The work is shared between 2.
Tuesday 26 Mar - 3 Rnds - 12 Toes To Bar, 9 Power Clean (50/35), 6 Knees To Elbows, 3 Power Snatch (50/35)
Aaron and Dan on their way to 18 and 22 MU's for WOD 13.3
Strength - Power Clean, Squat Clean and Front Squat
Monday 25 Mar - 16 Min AMRAP - 10 HandStand PushUp, 20 Burpee, 30 KettleBell Swing (24/16)
CFD will be closed for the Good Friday Public Holiday. The Games WOD for this week will be programmed in for Saturday (both the 8am and 3pm session). However, if you can't make it in over the weekend you can do the games WOD on Thursday at either the lunch time session, 4pm, 5pm or 6pm. We will also still be running the Games WOD during Open Gym on Sunday.
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