Reminder new evening timetable starts this week.

Monday
4.30pm Open Gym
5.30pm CrossFit
6.30pm CrossFit / Health

Tuesday
4.30pm Open Gym
5.30pm CrossFit
6.30pm Health

Wednesday
4.30pm Open Gym
5.30pm CrossFit
6.30pm CrossFit

Thursday
4.30pm Open Gym
5.30pm CrossFit
6.30pm Health

Friday
4.30pm Open Gym
5.30pm CrossFit

CrossFit

Rd 1 - 7/5/3/1

Strength Barbell Floor Press + Double KB Bent over Row

7-7-7-7

Wod

Open Workout 18.1ish..

Amrap 16 Mins

8 Toe 2 bar

10 Hang DB Clean & Jerk 5 each

14 Burpee 2 Plate

Endurance Bootcamp

2 rds Warm up pace

300m Row
300m Run
20 Air Squats
Dynamic Stretches

4 Rds each 1:1
Partner A: 300m Run
Partner B:
12 DB Thrusters
15 Weighted Abmats
Switch when both are done

4 Rds each 1:1
Partner A: 300m row
Partner B:
10 Box Jump
12 Pushup