Prue has kindly donated some of Hunter's toys, feel free to use them. Chris Loftus asked if adults can too, yes that's fine.
Kids are always more then welcome but if they are hanging around the front area or using the play area please clean up any mess afterwards. Thanks :) 20 Min AMRAP
50 Wall Balls 9/6kg 10/9ft
50 Double Unders
40 Box Jumps 24/20"
40 Toes to Bar
30 Chest to Bar Pull Ups
20 Power Cleans 65/45kg
20 Jerks 65/45kg
10 Power Snatches 65/45k
During Open Gym on Sunday the clock remote went missing, if you were in and saw it / accidentally took it can you please let us know. Tonights Movement and Mobility class is SkiErg technique and Ankle and Foot Flexibility and care. The foot is the start of any lower body movement, if there is an issue there it will be effecting the rest of the body. A huge amount of people's limiting factor in their squat is foot flexibility.
E3MOMx3: 15m DB Walking Lunges
CrossFit Kids starts again today at 3.45pm! $135 for the term.
If you missed a Dexa Scan we have it coming back next Thursday, see the front desk to book an appointment. A.
EMOMx10: 2 Turkish Get Ups for quality. Alternate sides each minute.
3 Rounds for time:
15 Hang Power Cleans 50/35kg
15 Lateral Burpees
20 Min AMRAP
50 Alternating Step Ups
40 Sit Ups
30 Calorie Bike
20 Kettlebell Swings
10 Bent over Row
Pick a load and a speed where you don't sto
CrossFit Kids kicks off this Wednesday at 3.45pm - $135 for the term Well done to the boys who competed in Battle of the Southwest on the weekend:
Mitch Bell: 5th in Intermediate
Sean Sweeney: 13th in RX
Manasseh Gudgeon: 5th in RX
Massive efforts! In teams of 3: 1 Person working at a time for Max Reps
3 minutes work per movement, 1 minute rest between.
1. Prowler Push and Pull 9m Shuttle 120/90kg
2. Airbike Calories
3. Legless Rope Climbs 15ft
4. 100m Run
The next month of action is up on the calendar. There is heaps on - get around it!
We are putting a lot of effort into the Movement and Mobility class to provide something that can help you recover and learn how to safeguard your body. Check out what's coming up and get to the nights that you need.
If you interested in doing a Weightlifting meet too, there is one coming up in late February that we will be going to. A.
1RM Push Press
15 Min AMRAP
60 Double Unders 3
Congrats to the second member of the month - Matt Blycha (Big Matty).
Big Matty has been a part of the scenery for as long as anyone. I remember he used to just come in to Squat and Deadlift, he was already pretty strong and eventually I managed to coax him into some WODs.
For a guy with a schedule as busy as him, it's pretty amazing the times and lifts he puts up! For people coming later in the day Big Matty's score is always a solid benchmark and tough to beat. A really
These people made 20 or more classes for the month of January. Congratulations on the commitment you've made to your health and fitness!
Chris Loftus David Vaughan
Dan Moss Well done to who all the PR'd thi