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240314 Monday

6am 14.4 Repeat for Games competitors   Strength   6pm Strength Front Squat 10-10-10-10-10 Bent Over Row 10-10-10-10-10 Barbell Shrugs 10-10-10-10-10   WOD 3 Rounds 500m Row 15 Push Press     The Barbell Shrug will be added to the ACCessory...

080414 Saturday

CrossFit Games Open 14.2     Pace yourself for the WOD. Mobilise your shoulders before the WOD and get the Squat Stretches to prep for the full squats.   070414 Skills Hand Stands Rope Climbs   WOD Not For Time 3 Rounds 15 KB Swings 15 Bench Press...

040314 Catch Up Tuesdays

Hope everyone had a wonderful weekend. For some of the members who had a crack at 14.1 a good recovery from Saturday. We will be running 14.2 again this Saturday morning. If you would like to come on down and have a watch and try it out, feel free to do so.  ...

170214 The Never Ending Fran

WOD 13.5 4 min AMRAP 15 Thrusters 49/29 15 Chest To Bars   If you finish 90 reps/ 3 Rounds in 4 minutes, proceed to the next 4 minute block.       The Spinal Realignment on the Foam Roller. Great to reset the Spinal Column. Spend 2 minutes on this...