Workout of the Day

WOD 16.03.2015

For the next 2 weeks “Team WOD” will be ran on a THURSDAY, making FRIDAY our “Open Gym” day instead. This is because of “The CrossFit Open” which is currently taking place.

For those of you who have entered, FRIDAY is an ideal opportunity to come complete the workout and be Judged 🙂 During “The Open” we will also be running an Open Gym session every SUNDAY to allow those who have not yet completed the workout or want a second attempt to get it done.

There may also be a chance for you to get it done Saturday or Monday as long as there is a Judge available. Remember that it is YOUR responsibility to Log In to your CrossFit Games account and Submit your own scores after you have completed the workout. The deadline for this will be MONDAY by 9:00pm!!! The Coaches will be keeping an eye out for your Submitted Scores online so they can be Verified 🙂

Here is Monday’s Workout which is a Hero WOD. The WOD is in honour of one of our members and good friends Colin Donaldson’s Father, Colin Senior who sadly passed away on the 28th February. Those of you who know Col, will agree that this Workout is right up his alley, and im sure that everyone along will be giving it 100% effort alongside him!

Warm Up:
Run 800m
Stretch & Mobilise

In 28 Minutes:
Run 2 Mile
The in remaining time AMRAP:
18 Burpees
8 Box Jumps @ 24/30″
39 Plate Ground to Overhead @ 15/20kg

* Scale DISTANCE as needed
* Scale HEIGHT of Box as needed
* Scale WEIGHT of Plate as needed

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