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Class Schedule

Every weekday 6am, 5 and 630pm

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Tues & Thurs 930am

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Mon & Fri (NEW CLASS) 930am *by appointment only (perminant start of June 10)

SAT 8am

*CrossFit 4 KIDS Tueday, Thursday 4pm!!! Saturay 7am. Bookings essential!

CrossFit Assessments
by appointment on Saturdays 9am.  ------------------------------------------

 


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Private sessions by appointment

Assessments

 

By appointment at 9.00am Saturday's

Must bring a friend to train with

By alternate arrangement (contact us)

Private sessions by appointment

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RAW Leader Board

CrossFit Games 2010
Friday 3 SEPT 2010

Complete as many rounds in 15 minutes as you can of:
20kg dumbbel/kettlebelll Push jerk, 5 reps
7 Box jumps
 
Thursday 2 SEPT 2010

REST
 
Wednesday 1 SEPT 2010

Ten rounds for time of:
10 Pull-ups
10 Ring Dips
10 Sit-ups
10 Squats

 
 
Tuesday 31 AUG 2010

REST
 
Monday (4) 30 AUG 2010 
[A]
Snatch from Knee        80% 3r, 85% 2r, 75% 3r x 3s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 95% 2r
Back Squat              80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s





[B]



Clean 3-3-3-3-3-3-3 reps
 
Sunday 29 AUG 2010

 

Set a cone at 20 meters.

Five rounds for time of:
85kg barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
40kg barbells Farmer carry, 40 meters

The barbells must be turned around the cone.
 
Saturday 28 AUG 2010

REST
 
Friday 27 AUG 2010

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups
 
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