091116

Announcements

Don’t get caught hungry at the Christmas Party!
We will be putting on a bar tab for alcohol, and the Carolina Kitchen food truck will be catering the event.
The bowls club is a kid-friendly environment, and partners and children are welcome to attend.

As with past years, we politely request that partners (that are not current members) purchase their own drinks.

Food packages must be pre-purchased by November 19th, with money paid to the gym at reception. We need a minimum of 40 people or there will be no food truck, please do not delay in putting your order in. Cash money only and please try for the correct denomination.

Food Prices:
Wing and hotdog package: $15 per person
Ribs: $17 per person
New York Fries: $4 per person
Please note: classes on December 10 will be 7am, 8am and 12pm, with the gym closing after the midday class.
Looking forwards to seeing you all there
Regards
The CrossAxed Crew

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

then

3 Rounds

10 KB deadlifts

5 Single arm KB press

5 Single arm KB press

5 Push ups

Fitness

FIT: Metcon (AMRAP – Rounds)

AMRAP 20mins

10 Hand Release push ups

15 Power cleans 60/40

200m Famers carry 24/16’s

Performance

PERF: Power Clean

12mins to build to a heavy single, barbell warm-up included in time

PERF: Metcon (Time)

For Time

12-9-6

Power Clean

Shoulder to Overhead

Hang Squat Clean

Weight – 92.5/65kg
Rx+ 100/70kg

Extra Credit

STR: Front Squat

5 sets of 4 @ 75%

SKILL: 3 Cleans + 1 Jerk

1 set @ 60%

1 set @ 65%

1 set @ 70%

2 sets @ 75%
Cleans are drop from the top

COND: Metcon (Calories)

Assault Bike

5 Rounds

3 mins max cals

2 mins rest

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