5/12/17

CrossFit Classes

1) STOH - Build to a heavy single start with Strict Press then move to Push Press, Then push Jerk and then Split Jerk

2) 7 x Rounds
4 x Bar Muscle-Ups
6 x Strict Handstand Push-ups
8 x Dumbbell Hang Squat Cleans (22.5/15kg)

Gymnastics

i) Hollow body plate passes – 30 for quality
ii) Beat swings
1) The bar muscle up kip – grip, hips to bar, the ‘jump in’ method
2) Pull to invert 3x3-5
3) Tabata – alternate between: wide pull ring rows/ handstand shoulder taps

5/12/17

Opening Times //Mon, Tues, Wed & Thurs 6:15am-9pm // Friday 6:15am - 8pm // Sat 8am-3pm // Sun 9am-1pm