1st May Bank Holiday Monday Opening Hours:
7:00am – 8:00am = CrossFit Class
8:00am – 9:30am = Open Gym
9:30am – 10:30am = CrossFit Class

NO LUNCHTIME CLASS

4:00pm – 5:00pm = Open Gym
5:00pm – 6:00pm = CrossFit Class
6:00pm – 7:00pm = CrossFit Class

For those of you who are unfamiliar with how things work on a Friday, today there are two sessions on offer. All Classes apart from the 7:00pm – 8:00pm class are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner!  The 7:00pm – 8:00pm Class is Competitor WOD. This Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!

Warm Up:
Run, Row or Ski 1000m
Stretch & Mobilise

JYD

Barbell Tekkers

Team WOD:
3 Rounds for Max Reps of:
30 Seconds of Deadlifts @ 42.5/60kg
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest
30 Seconds of Hang Power Cleans @ 42.5/60kg
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest
30 Seconds of Front Squats @ 42.5/60kg
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest
30 Seconds of Shoulder to Overhead @ 42.5/60kg
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish a Max of:
1 x Snatch
1 x Hang Snatch
(unbroken complex)

b)
12 Minutes to Establish a Max of:
1 x Clean
1 x Hang Clean
1 x Jerk
(unbroken complex)

c)
For Time of:
100 Alternating Dumbbell Snatches @ 15/22.5kg
80 Calorie Row
60 Bar-Facing Burpees
40 Muscle Ups

Time Cap = 20:00