News: Easter Timetable
Friday: There will be the teens and kids classes still on at 4.15pm & 5pm. The only CrossFit Classs 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.
Fitness, Performance Skill
Kipping Pull Ups
Butterfly Pull Ups
Handstand Walking
Fitness Gymnastics
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)
Performance Gymnastics
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Unbroken Butterfly Pull Ups x 10-15
(If you don’t have a butterfly pull up, work on the motion)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Fitness, Performance Workout
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings 32/24 kg
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