Sunday 21 Feb - Open Gym 2-4pm

 

This year we will run the open as we have in previous years. 

Mon, Tue and Wed will be regular programming. Thur will be an active recovery day with a good dose of mobility. Friday will be a keep the body moving day with nothing too strenuous. 

The Open WOD will be released Friday morning by CFHQ. The times to get that WOD done will be Friday night from 6:30pm. Saturday 8am or 4pm. Sunday Open Gym 2-4pm. There is also the Monday 7pm option - this session is only if you can't make it to any of the others. 

Doing the WOD once is highly recommended, however, if you think you are likely to want to repeat I recommend getting it done Friday night, resting Saturday then repeating Sunday. There will be no repeats Monday night.

Saturday 20 Feb - 2 Rnd - 5 Strict HandStand PushUp, 50 MedBall Clean, 4 Strict HandStand PushUp, 50 SitUps, 3 Strict HandStand PushUp, 50 Hang Power Clean (40/30), 2 Strict HandStand PushUp, 50 Jumping Split Lunge, 1 Strict HandStand PushUp, 50 Dumbbell PushPress (15/10)

Friday 19 Feb - 18-12-9-6-3 - OverHead Squat (50/35), Chest To Bar PullUp

Strength - Hang Power Snatch, Hang Snatch

Thursday 18 Feb - 3 Rnd - 5 Power Snatch, 10 Lateral Burpee. 3 Rnd - 5 Power Snatch, 10 Knees To Elbows

Pilates tonight at 7pm. Free for members, $5 for non members

Skills WOD - 2 Rnd - 2 Min - Kipping HandStand PushUp, 2 Min - Turkish GetUp, 1 Min - DoubleUnder/Triple Under

Wednesday 17 Feb - 12 Min AMRAP - 7 MuscleUp, 11 Power Clean (75/50)

 

Brace yourselves for a few weeks of team comp collages!
Strength - Back Squat and Front Squat
**NT Athletics Event**
When - Saturday 27th February
Where - Marrara Track
Cost - Free
Events and Timings
6:30am - 100m, 6:45am - Shot Put, 7am - Long Jump, 7:15 - 400m, 7:30 - Javelin, 7:45 - 1500m
Info
Registrations on the day, Registration closes 10min before the event. Open to all levels of experience, beginners encouraged. 

Tuesday 16 Feb - In 3 Mins - Max Box Jump. In 5 Mins - Establish 1RM Press. 2 Min Rest. In 3 Mins - Max Box StepUp. In 5 Mins - Establish 1RM Push Press. 2 Min Rest. In 3 Mins - Max Pistol Squat. In 5 Mins Establish 1RM Push Jerk. 2 Min Rest. In 3 Mins - Max Triple Unders. In 5 Mins Establish 1RM Split Jerk

In House Pairs Comp. An excellent day with the greatest people!

Monday 22 Feb - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

 

Compare to 23 Jun

Strength - Back Squat, Front Squat