151116

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)

200m Run/Row

10m Cocky Walk forwards

10m Cocky Walk backwards

20 calf pumps

2 rounds

10 scap retractions

10 Barbell Front Squats

5 Sit ups

Fitness

FIT: Metcon (Time)

21-15-9

Thruster 42.5/30

Pull-up

400m Run


15-12-9

Front Squat 42.5/30

HSPU

400m Run

12-9-6

Push Press 42.5/30

Toe to bar

400m Run

Performance

PERF: Metcon (Time)

21-15-9

Thruster 42.5/30

Pull-up

Rest 2mins

15-12-9

Front Squat 42.5/30

HSPU

Rest 2min

12-9-6

Push Press 42.5/30

Toe to bar
Intensity is key!

Extra Credit

SKILL: Metcon (No Measure)

EMOM x 10

15 GHD Sit-ups

COND: Metcon (Weight)

Prowler Push
5 x 25m Heavy

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