Monday 101218


Gym closes at midday on Saturday the 15th to allow for Christmas Party Preparations. There will only be 7am, 915am (kids) and 10am classes.

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

5 PVC Dislocates

10 Overhead Cossack Squats

5 Overhead Squats

10 Iron Cross Rotations

100m Run/Ride

Fitness & Performance

Hang Snatch (3-3-3)


FIT: Metcon (Time)


Hang Power Snatch 40kg/30kg

Bar Facing Burpee


PERF: Amanda (Time)

Snatch, 135#/95#

Extra Credit

STR: Metcon (Weight)

5-7 Supersets

5 Back Squats

5 Deadlifts

COND: Metcon (AMRAP – Rounds)

EMOM x 15

1. 200m Run

2. 20 GHD Sit-up

3. 4 Dead Balls onto box

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: