News:
The Gym will be closed for the CrossFit Regionals this weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!!
Fitness Strength
Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110
Performance Strength
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes
Performance Workout
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.
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