February 2016

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1710 w=210 h=220 float=right]Big congrats to Jack!! Three weeks in a row someone at the Open prep class has got their first muscle up! who’s going to step up and be […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1709 w=210 h=220 float=right]Alice pictured taking her first few steps of handstand walking before doing a roll out on the mats yesterday. Great to see so many of you progressing in

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1708 w=210 h=220 float=right]Congrats to Janet!! Consecutive double unders for the first time today. Best score of 6 with a bunch of sets of 5. Gymnastics: Ring holds L sit Handstand

Strength: Deadlift 4 x 3 rep W.O.D. Thruster (45/30) Bar facing burpee 21, 15, 9 reps (14 minute cap)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1707 w=210 h=220 float=right]Caleb getting some good squat volume in over 100kg yesterday. He claims to have chicken legs, but they’re rather strong chicken legs! Strength: Barbell row Weighted push up

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1706 w=210 h=220 float=right]Post workout carnage after the 4.45pm class yesterday! Strength: Back squat 4 x 3 rep W.O.D. 10 Alternating kettle bell snatch (24/16) 20 Kettle bell swing 3 Turkish

Alright so Bennett’s last class is this morning at 5.45am. We thought it would be appropriate he leave everyone a workout to enjoy, a going away gift you could say:) Strength: Barbell complex Deadlift Hang squat clean Squat clean Jerk 5 rounds 1 rep of each, performed consecutively. Start light and increase weight for each

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1705 w=210 h=220 float=right] The CrossFit Open is just over 2 weeks away, it’s time to get yourself entered! The link to enter is Here Like last year, there is an

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1577 w=210 h=220 float=right]Coach Bennett is finishing up at CFB this week (last class Thursday 5.45am) He made a very recent decision to further his education, enrolled in a degree course

Gymnastics: Tabata handstands Strength: Front squat 4 x 3 rep W.O.D. ‘Partner workout’ 30 Box jump 30 Thruster (42.5/30) 30 Push up 18 minutes, as many rounds as possible