Daily WOD

••Today will be your last chance to sign up for membership, our MINDBODY Booking system will be active from next Monday, so if you haven’t already register on our members page.•• Strength 20 min to find 2 RM Hang Power Clean METCON (CrossFit Games Open Workout 11.2) 15 min AMRAP: 9 Deadlift @ 70kg/50 12…

Today is programmed as a REST DAY, it will be open gym from 10am – 6pm for anyone who wants to catch up on any workouts they missed or work on any skills or Mobility. CrossFit Bodyweight will be on from 6:30-7:30pm

••Don’t forget payments for next month are due in by Friday•• Strength 15 min  to find 3 Rep Max Strict Press METCON EMOM (Every Minute on the Minute) for 10 min 5 Push Press @ 60% of 3 RM Strict Press 10 Overhead Walking Lunges (15/10)

Skill 10 min Double Under’s METCON 4 x 400m Sprint On Every 3 min 2 min rest 4 x 200m Sprint On Every 90 sec  

Strength 20 min to find a 5 Rep Max Front Squat METCON 3 Rounds 6 Front Squat @80kg/60 or (70% of 5RM) 9 Chest 2 Bar 12 Up Downs ** Attention anyone interested in signing up as a member, payment must be in by this Friday!!

Partner WOD For Time – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty: 200m Farmers walk 20 burpee over the box jumps 200m farmer walk 40 HRPU 200m Farmer Walk 60 Goblet Squats 24/16kg 200m Farmers Walk 80 AB Mat Sit ups 200m Farmer Walk 60 Goblet Squats 200m farmer walk…

Strength/Skill (20 min) Find a 3 Rep Max Strict Pull Up or Begin Pull Up Program on Notice Board WOD 21-15-9 KB Snatch (24/16) & Toes 2 Bar Post you scores and times below!!  

Death By Kettlebell & Box Jump Min 1: 1 KBS 24/16KG + 1 Box Jump Min 2: 2 KBS + 2 Box Jump Min 3: 3 KBS + 3 Box Jump Min 4: 4 KBS + 4 Box Jump and so on until you die!! But if you make it out alive don’t forget to…

20 Minutes Skill Work (Kipping) 3 Rounds for time: 8 KB Push Press (EA) 24/16kg 16 Pull Ups 32 Double Under Post your score’s and how you got on with your skill work below!