Wednesday 091019


Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

5 Minute AMRAP (2 round minimum)

Row 200m

10 Alt. Lunges

5 Inch Worms

5 Bar Taps (kips)

5 Hanging Knee Raises


Metcon (AMRAP – Reps)

AMRAP in 7 Minutes at 60kg/40kg

3 Shoulder to overhead

3 Toes To Bar

6 Shoulder to overhead

6 Toes To Bar

9 Shoulder to overhead

9 Toes To Bar

12 Shoulder to overhead

12 Toes To Bar


Continue until the 7 minutes is complete

Front Rack Lunge (10-10-10-10-10)

Stepping back

Aerobic Conditioning

AC: Tabata Echo Bike (Calories)

For calories complete:

8 rounds of

20 seconds work

10 seconds rest

(4 minute total)


Hang Power Clean (5-5-5)

3 second pause in catch. Practice being fast and balanced, do not go up in weight unless both of these are present.

Clean Pull (5-5-5)

90% of 1rm Clean (power or full, whichever is higher)

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