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Dec 24th, 2013

Category: Blog
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Tuesday 24th December

  “12 DAYS OF CHRISTMAS” 1 Body weight clean and jerk 2 Deadlift 3 Box jumps 4 Push ups 5 Pull ups 6 Walking lunges 7 Burpees 8 Kettlebell swings 9 Single arm dumbbell or kettlebell snatch 10 Air squats 11 Ring dips 12 Cartwheels

Dec 23rd, 2013

Category: Blog
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Keep exercising over the Holidays

    Are you going to be away from the BOX over Christmas / New Year. Maybe you are off to a place with no cell phone coverage or dare I say it ‘No Internet!’ Are you wondering how you will get your CF Fix without any Kettlebells, Dumbbells, Oly Bars and Wall Balls… Don’t […]

Dec 21st, 2013

Category: Blog
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Meet The Girls

Next week being  a holiday week weve made some changes to regular class programming. Fran, Dianne and Grace will all be featuring in the same week.  12 Days of Christmas will be the Christmas Eve WOD. The girls WODs are benchmarks that first appeared officially in the CrossFit Journal in September 2003, and that early […]

Dec 20th, 2013

Category: Blog
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Friday 20th December

SKILL: Snatch 3-3-3-1-1-1 POWER: 16 Rounds Tabata alt between Toes to Bar Double Under S+C: 16 Rounds Tababt alt between Knee Raise Tuck Jump

Dec 19th, 2013

Category: Blog
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Thursday 19th December

STRENGTH: Deadlift 5-5-5-5-5 (go to a max 5) POWER: 5 min AMRAP 7 Deadlift 50/70kg 3 Shoulder to Overhead 50/70kg S+C: 7 Deadlift 30/40kg 3 Push Press 30/40kg

Dec 18th, 2013

Category: Blog
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Wednesday 18th December

STRENGTH: Power Clean 3-3-3-1-1-1 POWER: 15min AMRAP: 6 Pistol 6 Box Jump 20/24″ 6 Thruster 35/55 S+C: 15min AMRAP: 6 Goblet Squat 12/20kg 6 Box Jump 17/20″ 6 Thruster 25/35kg

Dec 16th, 2013

Category: Blog
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Monday 16th December

POWER: Karen 150 Wall Ball 10ft target 9kg /6kg S+C: 9ft target STRENGTH: Shoulder Press 5×3 (superset with 10 push ups)

Dec 12th, 2013

Category: Blog
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Thursday 12th December

POWER: Push Press 10 -1 (60/40kg) Burpee 1-10 2min Rest Burpee 10-1 Strict Press 1-10 (20/15kg) 2min Rest 2min Max Wall Ball S+C: Weights scaled to 30/40 go to barbell for strict press (Dumbells can be used for scale)

Dec 10th, 2013

Category: Blog
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Tuesday 10th December

SKILL: Kipping Pull Up WoD POWER: 5 Rounds 10 Deadlifts 70/100kg 15 Pull Ups S+C: 5 Rounds 10 Deadlifts 40/60kg 15 Ring Row FINISHER: 90 secs max Double Unders

Dec 9th, 2013

Category: Blog
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Monday 9th December

STRENGTH/SKILL POWER: Power Clean 4×3 @ 70 % of clean S+C: Practice hang clean using triple extension, then full Power Clean get 3×3 POWER: Push Jerk Max Double S+C: Push Jerk 5×2 (work movement) WoD POWER: 12 min EMOM 40/60 kg 1 Deadlift 2 Power Clean 1 Front Squat 1 Shoulder to Overhead S+C: 30/40kg barbell […]

Dec 6th, 2013

Category: Blog
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CFWS Holiday Hours 2013

Mon Dec 23, 2013 10:30am – 11:30am • CrossFit Class 5:15pm – 6:15pm • CrossFit OPEN GYM Tue Dec 24, 2013 10:30am – 11:30am • CrossFit Class 5:15pm – 6:15pm  • CrossFit OPEN GYM Wed Dec 25, 2013 All day CLOSED Thu Dec 26, 2013 10:30am – 11:30am • CrossFit Class Fri Dec 27, 2013 […]

Dec 6th, 2013

Category: Blog
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Friday 6th December

STRENGTH: Deadlift to 3 RM Gymnastics WOD POWER: 7 Rounds NFT 3 Skin the Cat 6 Pistols 9 Hollow Rock, 12 Double Unders S+C: 7 Rounds NFT 3 Skin the Cat (progression in low rings) 6 Box Squat 9 Hollow Rocks 12 Tuck Jumps

Dec 4th, 2013

Category: Blog
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Wednesday 4th December

  STRENGTH: Floor Press 5 x 5 POWER: 10min EMOM 12 Burpees (odd minutes) 20 Double Unders (even minutes) S+C: 10min EMOM 12 No Push Up Burpee (odd minutes) 40 Single Unders (even minutes)