Please note that the gym is closed today. Here is a workout you can do from home:
Tabata (8 x 20 on/10 off)
Mountain Climbers
Rest 1 min.
Grasshoppers
Rest 1 min.
Mountain Climbers
To clarify – perform 20 sec of work and 10 sec of rest x 8 of Mountain Climbers then rest 1 min. and then move onto Grasshoppers for 8 rounds then after resting another minute, back to Mountain Climbers. Click the links for exercise demo’s.
Have a great day everyone!!!
A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am
Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.
A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am & 4.00-6.00pm
Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.
A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am & 4.00-6.00pm
Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.
Please note there will be one combined session today at 7:00am.
To add a bit of excitement you guys will be creating your own workout (within some specified parameters). Think of your best ideas and we will come up with a great workout together. Bring your Christmas cheer!!!
Bodo – The only man who puts beers in the fridge for a post workout drink.
All sessions today will be open gym format after the destruction of the 12 Days of Christmas Workout.
Feel free to come in and do a workout of your own creation, work mobility or get some one on one coaching.
For those that aren’t aware – CrossFitters that don’t turn up for the 12 Days of Christmas workout are immediately placed onto the naughty list!
The 12 Days of Christmas
For time:
1. Run 200m
2. Bar Muscle-ups
3. Hang Cleans 60/40kg
4. Box Step-overs 20/15kg (20″)
5. Toes to Bar
6. Parallette Shoot Through
7. C2B Pull-ups
8. KB Swings 32/24kg
9. Burpees
10. Overhead Lunge 20/15kg
11. Wall Ball 10/6kg
12. Shoulder to Overhead 60/40kg
This workout is performed as per the song “The 12 Days of Christmas”, so it’s 1, then 2,1, then 3,2,1 then 4,3,2,1 etc. This is obviously a long one so feel free to get into the gym early and get started on warming up so that you have the best shot at getting through the workout!
For load and time:
20 Burpees (over barbell)
20 Overhead Squats
20 Burpees
20 Front Squats
20 Burpees
20 Back Squats
*All lifts are from the ground.
Advice on loading: Pick a load for the OHS and FS that you might have a shot at getting unbroken but it shouldn’t be a certainty. The back squat is a little different – for the sake of safety (the bar is coming from the ground each time) pick a weight that you are confident that you can do UB. This should not be easy but should be UB.
