Friday 101117


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 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 (No Measure)

3 Rounds:

20 Calf pumps

100m Overhead kettlebell carry (switch arms at 50m mark)

10 Russian kettlebell swings (use a heavier kettlebell than your carry if required)

TRUNK: Metcon (No Measure)

3 Rounds:

10 Hip extensions

5 Side plank with hip drop/reach


FIT: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Run 400m

10 Kettlebell swings 24/16kg

10 Shoulder to overhead 50/35kg
Score partial runs as 5 reps per 100m


PERF: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 cal Row

10 Kettlebell swings 32/24kg

5 Push jerks 85/55kg

Extra Credit

STR: Paused Bench Press (2RM)

2RM, with a 2s pause on the chest. Keep your hips on the pad through the press too.

SKILL: Handstand Walk (50m)

50m Handstand walk for time.

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