>Class is on at 6pm today, we are meeting a benchmark girl.

Angie

100 Pullups
100 Pushups
100 Situps
100 Squats

Finisher

Annie

50-40-30-20-10
Double Unders
Situps

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Coach Andy, with his Client Michael Lewis. Michael is 73 years young has been CrossFit training for 3 months Yesterday Michael completed his first ever charity run 5 miles in 49minutes

A] Establish 2RM Clean & Jerk
  

B] 5 Rounds
     2 C&J (50%2RM C&J)
     10 Burpee

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Mamma Tess, Hitting a OHS outside the Collesium, om Rome

A] For Time
     400m
     then
     10 Rounds
     10 KB Swing 24/16
     10 Box Jump 24″/20″
     then
     400m

B] 15-10-5
     Hollow Rocks
     T2B

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A Picture Says 1000 words

A] 3 Rounds
     Max Ring Dips
     Hollow Position

B] 19-17-15
     Hang Power Snatch
     Over head Squat
     (40/25)

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Member of the Month -Mo

A] Sumo Deadlift
     3,3,3,3,3,3,3

B] 25-20-15
    Push Ups (games standard)
    KB Swing (24/16)
    Double Unders x2

    then
    30 Deadlift (60/40)

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>A] 3 Rounds
     Max Chin Ups (holding bar with underhand grip)

B] 20minute Amrap
       5 HSPU
     10 Lunges (20/10)
     10 T2R
     20 Air Squats
     200m

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>Barbell Club is Back tonight at 6pm

NEW CLASSES
 Monday 12.30pm
Wednesday 12.30pm
Friday 12.30pm

For those who like Lunches that pack a punch

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>A] Pistol Squat Practice
     3×10 Each Leg

Guess Who?

B] ‘BFG’

 1 Barbell (45/30)+1 body

    5min Amrap
    5 Snatches
    5 Burpees

    1min rest

    5 Min Amrap
    5 Cleans
    5 Push Ups

    1 Min rest

    5 Deadlift
    5 C2B

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‘Light Weight!!!!’

A] Back Squat
      4×6
     Rest 2 Minutes

B] 6Rounds for time
     7 Strict Press 40/20
     14 Box Jumps 24″/20″

C]  50 GHD(ish) Situps

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DC loves Strong Women

NB- Trial Class Schedule Next Monday. We will be having a 6pm and a 7pm Class due to class size. Please be aware.

A] Farmers Walk (barbell)
      3x200m (30/20)

B] 10 minute Amrap
     10 Thrusters
     20 KB Swing
     30 Double Unders

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