Thursday 021117

Announcements

From the 4th of November we are going to trial a new class schedule for Saturdays.

The classes will be:

07:00 CrossFit
09:15 CF Kids 5-12 YO
10:00 CrossFit
13:00 CrossFit
Open Gym 07:00-14:30

Please email rob@crossfitcrossaxed.com if you have any concerns regarding this change (other then “I have to get out of bed at 6:30 instead of 7:30”). Thanks

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Strict pull-ups

10 Single arm dumbbell press each side

15 Push-ups

Jog 100m

Fitness & Performance

Floor Press (5RM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra Credit

COND: Metcon (Time)

Bike 10 miles (16km)
Assault bike or road bike.

Crossfit Development Squad

COND: Metcon (Time)

Run 800m

Rest 2min

Run 400m

STR: (Squat) Clean and Jerk

5 Sets of 3 Reps

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