For time:
Row 500m
50 Toes to Bar
50 Ball Slams 12/9kg
Rest
Row 350m
35 Toes to Bar
35 Ball Slams
Rest
Row 200m
20 T2B
20 Ball Slams
*Record your time for each individual section and then add them together for a total.
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We hope you all had a great festive season! We’ve got a few new things to announce for the new year: Timetable Change Monday-Thursday: 5:30am, 6:30am, 12:00pm, 4:30pm, 5:30pm. Friday: 5:30am, 6:30am, 12:00pm, 4:00pm (open gym), 5:00pm. Saturday: 7:00am -These changes will be effective as of 8th January. CrossFit Open Prep Session This session will commence at 8:00am on Saturday 13th January and will run each Saturday at 8:00am (unless otherwise notified) until the CrossFit Open commences. This session is open to all ability levels and is aimed at giving your skills/fitness a quick boost before the Open begins. The sessions will consist of personalised skill work and an Open style workout. Nutrition Talk We will be conducting a presentation on the fundamentals of good nutrition at 5:30pm on Wednesday 10th of January (this will take the place of the workout for that session). Now is the time to get your nutrition on track for the upcoming year and the sooner we do it the better! The presentation will cover topics including balancing macro nutrients and hormonal control. Even if you have attended one of our talks on nutrition in the past, we encourage you to attend simply to get you in the right mind set to embrace a nutritional overhaul!
