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″
