161116

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)

2 Rounds

30s Deadbug

150m Row

15 Banded Good Mornings

Then..

Partner up and work through 3×5 Glute Ham Raises

Fitness

FIT : Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 100/70kg

Lateral Burpee Over the Bar

Performance

PERF: Metcon (Time)

7-6-5-4-3-2-1

Deadlift 185/130kg

Muscle-up

Extra Credit

STR: Front Squat

5 sets of 4 at 78%

COND: Metcon (AMRAP – Rounds)

EMOM x 21
1 – 15 cal Row

2 – 15 cal Assault Bike

3 – 15 Slam Balls

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