Cool Runnings


Another great weekend of the CrossFit Open. 

We had a number of people hit new PBs on the clean - in an Open workout! That's nuts!

Well done to all of those who did the workout over the weekend!

Looking forward to Friday already!

Was great having 2 of our coaches hanging out with us on Friday night!


CONDITIONING

For Time: 

400 Meter Run
21 Front Squats (52/36) *
21 Burpee Box Jumps (24’’/20’’)**
400 Meter Run***
15 Front Squats (52/36)*
15 Burpee Box Jumps (24’’/20’’)**
400 Meter Run***
9 Front Squats (52/36)*
9 Burpee Box Jumps (24’’/20’’)**
400 Meter Run***

Scaling options: 
* Lighter load
** Box step ups
*** 500m row

STRENGTH

Alternating EMOM x 12mins:

Odd Minutes: 8-12 Front squats @ 60%
Even Minutes: 30 Seconds Max Sit Ups


Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 12:30-2:30pm.