Monday 6th January 2014: “The Demoralizer: or “How to Start Training in Earnest for the Open WODs Dave Castro will soon unleash upon us with all his fury”
WARM UP: 400 M Run 50 Air Squats 50 Double Unders
Saturday 4th January 2014: Whitten
WARM UP: 50 Air Squats 50 Walking Lunges 50 Push Ups
Saturday 4th January 2014: Whitten Read More »
Friday 3rd January 2014: Nancy
WARM UP:Â 3 Rounds of: 20 Air Squats, 20 Flutter Kicks; 10 Second Sampson StretchÂ
Friday 3rd January 2014: Nancy Read More »
Thursday 2nd January 2014: 1st Day of the Year Reality Check
WARM UP: 50 Air Squats 50 Sit Ups 50 Hollow Rocks
Thursday 2nd January 2014: 1st Day of the Year Reality Check Read More »
Wednesday 1st January 2014: NEW YEAR’S DAY
R&R DAY We take this opportunity to wish each and every one of you a very Happy New Year.
Wednesday 1st January 2014: NEW YEAR’S DAY Read More »
Tuesday 31st December 2013: CrossFit Total
WOD: Crossfit Total Find your 1 RM using only three attempts in the following lifts: Back Squat Shoulder Press (Strict Press) Deadlift
Tuesday 31st December 2013: CrossFit Total Read More »
Monday 30th December 2013: Goat Day
GOAT DAY: Spend at least 5-10 minutes on the following movements: Air Squats Pull Ups Pistols Deadlifts Double Unders
Monday 30th December 2013: Goat Day Read More »
Saturday 28th December 2013: Backwards Fran Run
WARM UP: 1 Mile run WOD: 750 M Run 9 Thrusters 9 Pull Ups 400 M Run 15 Thrusters 15 Pull Ups 150 M Run 21 Thrusters 21 Pull Ups
Saturday 28th December 2013: Backwards Fran Run Read More »
