{"id":1051,"date":"2016-03-24T01:31:42","date_gmt":"2016-03-23T14:31:42","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1051"},"modified":"2016-04-20T03:18:28","modified_gmt":"2016-04-19T17:18:28","slug":"1051-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1051-2\/","title":{"rendered":"Thursday240316"},"content":{"rendered":"

\"nepean_crossfit_guy\"<\/p>\n

News: Easter Timetable<\/strong>
\nFriday: 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.
\nWe will be open for normal trading on Saturday then closed Sunday and Monday.<\/p>\n

\n

Fitness, Performance Skill<\/strong>
\nKipping Pull Ups
\nButterfly Pull Ups
\nHandstand Walking<\/p>\n

Fitness Gymnastics<\/strong>
\nEvery 2 minutes, for 12 minutes:
\nMinutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
\nMinutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
\nMinutes 5-6 & 11-12: Handstand Walk x 10 meters
\n(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don\u2019t have handstand walks yet)<\/p>\n

Performance Gymnastics<\/strong>
\nEvery 2 minutes, for 12 minutes:
\nMinutes 1-2 & 7-8: Unbroken Butterfly Pull Ups x 10-15
\n(If you don\u2019t have a butterfly pull up, work on the motion)
\nMinutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
\nMinutes 5-6 & 11-12: Handstand Walk x 10 meters
\n(use partner assist or Handstand Wall Runs if you don\u2019t have handstand walks yet)<\/p>\n

Fitness, Performance Workout
\nComplete as many rounds and reps as possible in 15 minutes of:
\nRun 600 Meters
\n15 Strict Pull-Ups (ladies \u2013 perform 10 strict)
\n15 Kettlebell Swings 32\/24 kg<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1051","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday240316 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1051-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday240316 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"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 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1051-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-23T14:31:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:18:28+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/nepean_crossfit_guy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1051-2\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/nepean_crossfit_guy.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/nepean_crossfit_guy.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1051-2\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1051-2\/\",\"name\":\"Thursday240316 - 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