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Crossfit WOD

Monday: Chew Through..

19th December 2020

It's a huge week with Christmas just around the corner so just a reminder of some schedule changes this week...

Tuesday night is our annual Christmas Party so classes will be the same as always Tuesday morning including our 5am Fitness class but we are only running a 3pm and 4pm CrossFit class in the afternoon and no afternoon Fitness class. 

There will be no classes on Wednesday morning but we will be back on deck Wednesday afternoon with CrossFit classes at 4pm, 5pm and 6pm and Fitness at 6pm.  

Thursday is Christmas Eve and we will be running our annual 12 Days of Christmas WOD and CrossFit classes will be morning only at 5am, 6am, 7am, 8am and 9am with a Fitness class at 5am.

Friday we are closed for Christmas Day.  Eat, Drink and Be Merry!!!

Boxing Day Saturday we have a Fitness class at 6am and then our traditional CrossFit Boxing Day Rope climb, Bench press and Rowing workout will be on at 5.30am, 6.30am and 7.30am.

Check the schedule and as always please make sure you book in : )


Every 8 mins x 3 rounds:

Run 400m 
Row 500m / 400m
50 Double unders 
20 / 14 Echo or Assault bike calories


At 28 mins - 

3 sets of:
6 Ab wheel rollouts
12 Plank walk ups
20 sec Hollow hold
* rest 60 seconds


Every 4 mins x 3 sets:
Bike erg 500m / 400m
20 DB Push Up Mountain Climbers

At 14 min mark - 
Every 4 min x 3 sets:
Bike erg 500m / 400m
15 Alt. Single Arm Push Press
15 Oblique Slides

At 28 min mark - 
Every 4 min x 3 sets:
Bike erg 500m / 400m
10 DB Bent Over Rows
10 Flares
10 Plank to Push Up

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