Saturday 21/01/17
Choose Between “Diane” 21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups Or 9-6-3 Dead Lift Strict Handstand Push
Choose Between “Diane” 21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups Or 9-6-3 Dead Lift Strict Handstand Push
Muscle Ups On Cadence – 2 Reps Every 20sec For As Long As Possible, Then – 1 Rep Every 20sec For As Long As Possible,
3 Rep Max Power Clean (Touch And Go) 5 x 15 Push Ups Between Sets Then 2 Rounds – 15 Power Cleans
“CF45” 5 x 1 Minute Max Distance Row Then 5 x 1 Minute Air Bike (Lowest RPM) Then 5 x
7 Rounds – 1st Minute: 4 Back Squats – 2nd Minute: 6 Strict Chin Ups Then 20 Minute AMRAP – 15 Wall Balls
2-2-2-1-1-1 Squat Clean And Jerk 5 x 10-15 Toes To Bar Between Sets Then 4 Rounds – 1st Minute: Squat Cleans @
5 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 40m Dog Sled @ 90/55lbs – 3rd Minute: 10 Bent Over Barbell
We believe that CrossFit is for everyone and that fitness doesn’t discriminate.
Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.