Workout of the Day
A. 1RM wide grip bench press
B. 3x 8 narrow bench
C. 3x 8 negative pull-ups
D. 100 (per side) barbell side bends
E. 1000m row for time
Extra credit: 100 banded face pulls
This weekend we have the CrossFit Level 1 Seminar. This means the gym will be closed all day. The doors will open to members between 0600-0800 but you must be finished by this time. With the Level 1 in mind please do your best to keep the gym tidy and save Gavin and myself a late night preparing the gym. If you have 20mins to spare to help out just come and find us, it would be much appreciated!
Over Christmas we will operate limited opening hours. Closed on 25th, 26th, 1st and 2nd. Open from 06.15 to 13.15 with normal WODs during this time on 24th and 31st. Weekends we will be open regular hours but there will be no Girls WOD or CrossFit Kids available.