Thursday: New Years Eve Countdown..

New Years Eve CrossFit classes are 5am, 6am, 7am, 8am and 9am..

Fitness at 5am.. 

No classes New Years Day but we back on deck Saturday January 2nd with CrossFit classes at 5.30am, 6.30am and 7.30am.

There is no Fitness class on Saturday January 2nd..

Thank you for your incredible support in 2020.  It has been one heck of a year and will be one we will all be happy to see the back of.  2021 bring it on!!!

Stay safe and we will see you next year ; )

CROSSFIT

CONDITIONING

"The Countdown"

With a partner and sharing reps anyhow - 

For time:
31 Thrusters
30 Bar facing burpees
29 Row cals
28 KB swings
27 Front squats
26 Echo or AB cals
25 T2B
24 Push press
23 Thrusters
22 Bar facing burpees
21 Row cals
20 KB swings
19 Front squats
18 Echo or AB cals
17 T2B
16 Push press
15 Thrusters
14 Bar facing burpees
13 Row cals
12 KB swings
11 Front squats
10 Echo or AB cals
9 T2B
8 Thrusters
7 Bar facing burpees
6 Row cals
5 KB swings
4 Front squats
3 Echo or AB cals
2 T2B
1 Push press each
* 35 min cap

FITNESS

On a continuously running clock - 

At 0 -
4 rounds of:
10 Shuttle sprints
20 Straddle jumps
30 Side to sides
* Start a new set every 2.00 mins

At 10 mins -
4 rounds of:
10 Calorie Bike erg
20 Squat jumps
30 Bicycles
* Start a new set every 2.00 mins

At 20 mins -
4 rounds of:
10 Box jumps
20 Flares
30 Slides
* Start a new set every 2.00 mins

At 30 mins -
EMOM for 5 mins:
30 sec Bear crawl across green