Lets  get this party started 

THE OPEN ARE HERE!!!

FIRST OPEN WORKOUT THIS THURSDAY AT 5:00PM.  

HAVE YOU SIGNED UP!!!

 

GO TO register for 2018 opens!

Great news…. Jasmin and Phae have passed their

CROSSFIT LEVEL 1 Course….. Looking forward to these

two coaches being at the head of the class!

 

  Emily and Myself will be your Crossfit Judges for 2018.

Let us know when you want to be judged for the Open

and we will make if happen!

The open workout will be offered Thursdays Nights and for the Friday Wod.  

If you want to be judged Saturday let us know. 

Warm up 

• 5 inch worms with push ups
• 10 plank rolls, hip move side to side
• 10 shoulder taps
• 20 flutter kicks
• 10 plank jumps, in plank jump to feet and back
• 20 flutter kicks, hands under butt
• 400 m run 

Metobolic conditioning( LEG CRANK) RETEST !!!!! 🙂

Curcuit 1    Times on the side are what you are aiming for,

you may only get 12 speed squats out in 25 sec…. record that! or

beat total time of 1:45 !

•  

LEG CRANK……. RETEST ,,,, NO DID’NT FORGET 

25 sec   A Speed Squats – below parallel        24 reps

35 sec   B Alternating Lunges                          24(12 ps )

30 sec   C Alternating lunge jumps                  24(12 ps )

15 sec   D Depth Jump Squats to parallel             12 reps

Strentgh 

1 rm Turkish get up ! 

21 15 12 9  “THE RALPH”

• O/H squat or front or back MW
• mountain climbers 
• walking lunges with MB in an arch like fashion, going over the head MW
• tricep ring dips/ matador. bench  
• row 400 run 400 skip 100 D/U 50