News: Easter Timetable
Friday: There will be the teens and kids classes still on at 4.15pm & 5.30pm. The only CrossFit Class that will be on will be at 5.30-7.30pm. This will be the Open workout 16.5 and the last one for the season. All are welcome. We are also having a photographer come down to take some happy snaps.
We will be open for normal trading on Saturday then closed Sunday and Monday. Normal Trading from Tuesday.
Fitness Strength
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Performance Strength
Every 2 minutes, for 10 minutes
(5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Fitness Workout
Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Box Step-Overs
20 Push Press
40 Mountain Climbers
Performance Workout
Complete as many rounds and reps as possible in 15 minutes of:
20 Dumbbell Box Step-Overs
16/20″ box – 25/15kg DB’s
20 Push Press 95/65#
40 Double-Unders
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