Wednesday, July 24
Warm up: Jog 400 m 2x through: 15 sit ups 15 hip circle steps 15 bandy good mornings 15 1 leg side to side hops... Read More
The 2013 CrossFit Games have begun!!!!
You can get all the latest info on Games.crossfit.com and you can view the live feed on here if you are fortunate to have good internet where... Read More
Tuesday, July 23
Warm up: 10 squats -> Bar traverse 5 burpees -> Agility ladder 50 m run -> 10 sit ups Broad jumps -> 5 hand stand... Read More
Monday, July 22
Warm up: Mixed Tabata: Squats, Push ups, Tuck jumps, Suicides Skill: Burgener warm up WOD: 5 rounds: 7 hang power snatch 7 burpees... Read More
Wednesday, 24 July, 2013
Workout of the Day: Group Warm Up: Jog 200 M Forwards 200 M Back Wards 15 Bandy Shrugs 15 Box Jumps 15 Double Kettle Bell... Read More
Pre-K: July 23, 2013
Skill work: Angry Gorilla vs. Roly Poly Warm up: 2 Rounds: 10 sec on/10 sec off Jumping Jacks Squats Running Plank WOD: AMRAP in a... Read More
Kids: July 23, 2013
Warm up: Freeze Tag Skill work: Headers & the Sumo Deadlift High Pull WOD: 7-6-5-4-3-2-1 Reps of Sumo Deadlift High Pull Kettlebell Swing Between rounds,... Read More