Wednesday 170517

Announcements

Hey Guys, Its Friday night games time!

This Friday at 6:00pm. We are raising funds for the guys doing the kokoda challenge.

Details as follows:

-Mixed teams of 4 (any sex, any fitness level)
-Get a group together or show up as an individual and we’ll get some teams together on the night
-6:00pm kick off
-BBQ and Beers supplied afterwards
-$20 per person, %100 of entry fee to Kokoda Team

No normal classes Friday after the 4:15pm session. 5:15 and 6:15 cancelled

This is going to be a fun night for a good cause.

Bring cash (no cards).

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener, then

Every 30 seconds for 5 rounds:

1. 3 Strict pull-ups

2. 5 Strict toes to bar

3. 7 Wall balls

Fitness & Performance

Metcon (Time)

15-12-9-6-3

Push press

5-4-3-2-1

Rope climbs
Use 75% bodyweight for push press weight.

Extra Credit

STR: 30 Deadball over the shoulder (Time)

65/45kg

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