Workout of the Day

WOD 29.12.2015

Tuesday 29th = Normal Opening Hours

Wednesday 30th = Normal Opening Hours

Thursday 31st =
7:00am – 8:00am CrossFit Class
8:00am – 9:30am Open Gym
9:30am – 10:30am CrossFit Class
10:30am – 12:30pm Open Gym
12:30pm – 1:30pm CrossFit Class

New Years Day = Offically Closed (look out for a posted Open Gym)

Saturday 2nd = Back to Normal Opening Hours

Here is Tuesday’s WOD:

Warm Up:
Run 800m
Stretch & Mobilise

Shoulder to Overhead Tekkers

WOD:
3 Rounds For Max Reps Of:

In 3 Minutes:
Run 400m
In Remaining Time:
Max Pull Ups

Rest 1 Minute

In 3 Minutes:
Run 400m
In Remaining Time:
Max Shoulder to Overhead @ 30/42.5kg

Rest 1 Minute

In 3 Minutes:
Run 400m
In Remaining Time:
Max Calorie Row

Rest 1 Minute

* Scale DISTANCE as needed
* Scale WEIGHT as needed
* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows

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