Workout of the Day
A. 2-2-2-2-2 Floor Press
B. 3x Max ring dips/3x 5 Ring Dips
C. 3x 15 reverse flyes (use fractional plates) into 15 windmills – see video below
D. 1000m Row For Time
Important Information
This weekend due to the 3 competitions our competitors and coaches are attending, the Friday and Monday Lite sessions and the Saturday morning Olympic Lifting session will be cancelled. CrossFit Kids and Girls WOD will be on as normal on Saturday at 11.15 and Khi’s Flexibility class will be on Sunday at 10.00.
There are only 8 days left to secure your tickets for the CFG Christmas party – there are plenty left but don’t be that guy/gal sending me messages at 19.00 on Saturday. AJ and Dougie – you know what I mean.
Please stay active on social media this weekend as we will post updates on the progress of all the teams as much as possible. Your support means a lot to the competitors – hopefully they’ll bring home the bacon for you all. Maybe even actual bacon. You never know.