130416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Class

Warm-up

Dynamic warm-up
-then-
3 Rounds
5 Deadlifts
5 Muscle cleans
5 Shoulder press
30s Deadbug

Run the first round of the warm-up as a group, then complete remaining rounds at your own pace.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
or
Roaming Diane (Time)
21-15-9
Deadlifts, 102.5/70kg
Handstand Walk in metres

Extra Credit

Shoulder Press (10-10-10-10-10)
Squat Snatch (1)
Take 15mins to find a 1RM squat snatch.

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