Hi everyone,
We are off for a short trip away and there are a couple of adjustments to the schedule over this time. Please see below.
Friday: CrossFit Kids/Open Gym Cancelled.
Saturday: No Yoga
Monday: No Circuit
*The adjustments mentioned are the only changes – all other sessions will proceed as normal.
Thanks, Chris & Marie.
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We hope you all had an amazing weekend. Thank you for the beautiful messages we received. Here is a great way to get back into the week.Warm up:Run 30seconds out/back10m Toy Soldier10m Hip Circles Ankle & Hip mobilityLeg swings (forward/backward, side to side)calf & ankles 3 cycles of:1-2 Pull-ups/Ring Row5 Ground to overhead5 Front Squat/Goblet SquatPart A. Work out:Death by:Thrusters 1-2-3-4-5-6….Pull-ups 1-2-3-4-5-6…*On the 1st minute complete 1 thruster, 1 pull-ups, rest remainder of the minute.Min 2. complete 2 thruster, 2 pull-ups, rest remainder of the minute. Continue on with format until you can no longer achieve the required number of repetitions within the minute.*Aim to stay in the game for a minimum of 10 minutes. If you get out>start back at 1 until you have achieved 10 minutes of work. Part B. Optional (not so optional :D)Three x 400m runs on a 4 minute cycle.*Start runs at 0, 4, 8 minutes.* Aim for no more than a 10 second variation between efforts.*400m = benchmark 1 minute out and use this as your gauge.
