Tuesday 20 February 2018
Warm up 400m run 20m spider mans 20m inch worm 300m run 20m sampson 20 banded good mornings 200m run 2 rounds 5 Good Mornings 5 […]
Monday 19 February 2018
Warm up 300m Run 30 Banded p/a 30 Ring rows 30 Glute bridges 300m Run 1min Frog stretch 1min Forward seated fold 300m Run MCT45 Conditioning: […]
Saturday 17 February 2018
Warm up Bear crawl tag SMACK 8am Group fitness Conditioning: In pairs 1 min Sleds Accumulate 100 Scissor legs 1 min High Knees (Together) Accumulate 80 […]
Friday 16 February 2018
Warm up 40m High knees 40m Butt kicks 40m Side skips 400m Run x2 20 Single leg glute bridges 20 Banded p/a 20 Banded G/M MCT45 […]
Thursday 15 February 2018
Warm up Reaction time! MCT45 In Pairs relay style 20min AMRAP 10 Cal Row 30 Sec Hollow Hold 10 Push ups Stability x3 45 Sec Wall […]
Wednesday 14 February 2018
Warm up 20m Banded Walk Single Leg hops 300m Run 20 Ring Rows 20 Banded GM 20 Banded P/A 300m Run 20 Glute Bridges 1min Childs […]
Tuesday 13 February 2018
Warm up x3 200m Run 20 Air Squats 10 Inch worms 20 KB RDL’s 10 Burpees MCT45 Conditioning: For Time: 400m Run 40 KB Swings 30 […]
Monday 12 February 2018
Warm up 20 shuttle runs 20m Sampson Stretch 20m High knees 20m Butt kicks 20m High skips 20m Long skips Then: x2 20 Banded P/A 20 […]
Saturday 10 February 2018
Today we are hosting the annual RED DIRT CUP. If you have never seen a Crossfit comp before it’s worth a visit! The comp kicks off […]