Monday- Gym Closed
The gym is closed today to allow time to get the gym in order after the Clash on the Coast.
A huge thank you to everyone who took part and/or supported our event.
We had a ball!!!
See you all tomorrow…
WOD: Saturday
7:00am
Two options today:
1. Competing on Sunday: Come in and do some active recovery or work on strategy with your team mates.
2. Not competing: Do the programmed workout.
8:00am
If anyone is available to help move some equipment, we’ll gladly accept your help!
WOD: Friday
Hi all, please note that the gym will be closed on Monday so that we can reassemble after Clash on the Coast. The Clash is a long and tiring day and we simply won’t have the time or energy to reassemble the gym on Sunday night. We thank you for your understanding.
“Macho Man”
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
*For reference this workout was originally posted at 84/61kg.
Pick a weight that gives you a chance for 15-20 rounds.
WOD: Thursday
WOD: Wednesday
“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Or
“Mary”
AMRAP in 20 minutes:
5 Handstand Push-ups
10 One Legged Squats (alternating)
15 Pull-ups
WOD: Tuesday
WOD: Monday
WOD: Saturday
In memory of Dave Sims.
In honour of Amber, Ella, Ash & Evie Sims.
Our hearts go out to you and your family at this time.
“DAVE”
3 Rounds:
15 Burpees
11 Air Squats
9 Bar Muscle-ups
then…
Run 1200m
35 Snatches 45/35kg
To find out more or to support financially please check out CrossFit Contessa’s Facebook event – “DAVE”
WOD: Friday
A. 7 Sets:
Pause Front Squat + Front Squat (1+2)
*Use the same weight as last week.
B. For fewest sets:
125 Wall Ball 9/6kg
10 min. cut off.
