Hard out

Hi all

1) Long weekend trading hours -

Friday closed*
Saturday - open and operating normal hours 7,8am
Monday closed*

* However keep your eye out on FB because of one the coaches may come in to open the gym.

2) Gentlemen's Get Together - Date 18th of April,

  • Time 12pm - 5pm...and then kick on afterwards.
  • Location:  The box. 
  • Cost:  approx. $30 per person. 
  • To secure your spot money to be paid by the 11th of April
  • We will be having a Chef on board to serve the meat. 

3) This morning Nelson will be taking our sessions. For those who have not yet met him, please help him feel at home. He's a really nice bloke, top coach and you will be seeing him in some regular time slots going forward.

A video posted by CrossFit Manly Vale (@crossfitmanlyvale) on

Today's workout

1) 5x5 Snatch Grip Deadlift (same weight across all sets)

2) 5x5 back squat (same weight across all sets)

c) 3 rounds for time:

400m run
21 Box Jumps
12 Pull-ups