Workout of the Day

WOD-11.06.12

I will be away from the box until Tue 19th June on a family holiday; however the box will be ran by our more than capable coaches. Coach Chris Parkes will be running the morning classes and Coach Callum Campbell will be taking charge of the evenings. As always Thursday night will be taken by Coach ‘B’, with Helen the Rhino covering the Friday morning “TEAM WOD”.

Here is a reminder of the new opening times which will come into affect commencing Monday 18th June, hopefully these will suit everybody, they will be ran for a trial period and can be adjusted if needed.

 

TIME Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 7am-8am  Crossfit Class  CrossFit Class  CrossFit Class  CrossFit Class  CrossFit Class     
 8am-9am  “OPEN GYM”  “OPEN GYM”  OPEN GYM” OPEN GYM”  OPEN GYM”     
 9am-10am  “CrossFit Class”  CrossFit Class  CrossFit Class  CrossFit Class  CrossFit Class       
10am-11am            CrossFit Class  
11am-12pm            CrossFit Class  
               
 4pm-5pm  “OPEN GYM”  “OPEN GYM”  “OPEN GYM”  “OPEN GYM”  “OPEN GYM”    
 5pm-6pm   CrossFit Class  CrossFit Class  CrossFit Class  CrossFit Class  CrossFit Class     
  6pm-7pm 

 

CrossFit Class  Crossfit Class  CrossFit Class  Crossfit Class  CrossFit Class     
  7pm-8pm   CrossFit Class  Crossfit Class  Crossfit Class  Crossfit Class  Crossfit Class     
 8pm-9pm    ON RAMP    ON RAMP    ON RAMP    

 

 

This weeks programming has been put together by Coach Callum, enjoy guys.

Warm up

Run 800m, Stretch and mobilise

Thruster Tekkers with PVC pipe

3 x 10 Thrusters with PVC pipe/Oly bar

WOD

15-12-9-6-3 reps for time of:

  • Thrusters @ 30kg/42.5kg
  • Box Jumps @ 24″/30″

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp