Tuesday 5th January 2015
January 5, 2016
WARM UP 2 min Couch stretch 2 min Samson stretch100 m run 10 inch worms 100 m run 10 Hollow Rocks 100 m run 10 Plank Push ups 100 m run
rodney
Tuesday 15th December 2015: Team of 2 AMRAP
December 15, 2015
WARM UP Couch Stretch 2 minutes Samson Stretch 2 minutes then 400 M Run 200 M Run
Our Holiday Hours
December 14, 2015
Christmas is upon us and we’d like to keep you up to date of the days of business that we’d be closed. So guys, please take note that our last day of business will be on
Monday 14th December 2015: Bad Santa
December 14, 2015
WARM UP 3 rounds: 10 Air squats 10 Push ups 10 Hollow Rocks 10 Inch worms
Saturday 12th December 2015: Happy Anniversary WOD!
December 12, 2015
W.O.D. HAPPY ANNIVERSARY 12-12-12! Our Box is three Years old today! So to celebrate our 3rd Anniversary as an Affiliate we do it fine style with: 4 Rounds for Time of: 400 M Run/ Row
Tuesday 17th November 2015: Simple Yet Deadly
November 18, 2015
WARM UP 2 Rounds of: 30 Air Squats with PVC 30 OverHead Squats with PVC 2 Minutes Max Rep Pull Ups 2 Minutes Max Rep Push Ups 2 Minutes Max Rep V-Sit Ups
Monday 16th November 2015: 3 for the Price for 1
November 16, 2015
WARM UP 400 M Run 100 Single Skips 80 Sit Ups 60 Jumping Jacks 40 Hollow Rocks 20 Burpees
Saturday 14th November 2015: Team WOD Saturday
November 14, 2015
GYMNASTIC SKILLS 20 Minutes: Hand Stand Walks 10/ 10 Pistols HSPU’s (Pike push ups from a Box)
Wednesday 11th November 2015: 10 Minute AMRAP
November 11, 2015
WARM UP 15 Minutes: 1 minute of Hollow Hold 2 Minutes of Flutter Kicks 3 Minutes of Plank Hold 4 Minutes of Mountain Climbers 5 Minutes of Skipping / Double Unders GOATS 25 minutes: Wall
Tuesday 10th November 2015: Crossfit Football Total
November 10, 2015
WARM UP Mobility Work W.O.D. CrossFit Football Total Power Clean 1 Rep Max Squat 1 Rep Max Bench 1 Rep Max Deadlift 1 Rep Max*Perform a single maximum effort for the lifts listed above. *After
