WOD – Saturday 22 April 2017

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  • CrossFit.com:
    For time:
    30-20-10
    Squat Cleans 40/30kg
    Toes to bar
  • Strongman:
    3 rounds for load (45 total reps):
    Deadlifts (as heavy as possible)
    5-4-3-2-1
  • Endurance:
    For time:
    Row 1000m
    Rest 1:1
    Row 500m
    Rest 1:1
    Row 250m
    Rest 1:1
  • Gymnastics:
    For time:
    30 rope climbs for time
  • FREE Intro Class:
    Join us for a FREE Intro class at 8am!

WOD – Friday 21 April 2017

  • METCON:
    18min AMRAP:
    400m Run
    30 Wall Balls
    3 Wall Walks
  • CFP LITE:
    18min AMRAP:
    200m Run
    30 Air squats
    5 Burpees
  • MIDLINE:
    3 Sets of:
    30 ABMAT sit ups
    Rest 2 mins
    Then
    1 Max effort Plank hold
  • CFP PERFORMANCE:
    4 Rounds not for time:
    Max effort Parallete L-sit hold
    Max effort DB Strict Press
    Max effort strict pull-ups

MEMBER TESTIMONIAL: ELIZE MILLER

Processed with MOLDIV

I started CrossFit in May 2016.
I initially started out because we had an island vacation that I wanted to get in shape for (a quick fix).

A month into CrossFit I had tasted the so called cool aid and was addicted. I loved it so much that the island holiday was just an event that passed, I even visited the gym while on holiday. I have been active my whole life but when my son was born in 2011 I stopped exercising completely and only started doing CrossFit 5 years later. Not that I was ever overweight but there is a big difference in just being skinny and being fit, strong and healthy.

At the age of almost 40 years old this is the best shape I have been in, in my whole life. My goal for 2017 is not competing with anyone else except myself and reaching the goals that I set for myself even if it is only the short term goals of mastering a muscle up or a handstand walk. I am doing it for myself and challenging my own body and abilities and perseverance.

WOD – Wednesday 19 April 2017

  • STRENGTH:
    Deadlift
    3-3-3 @ 85% of 3rm
    6-6 @ 70% of 3rm
  • METCON:
    7min AMRAP:
    Squat snatches 50/30kg
  • CFP LITE:
    7min AMRAP:
    PVC Snatches
  • CFP PERFORMANCE:
    4 Rounds not for time
    100m Farmers Carry
    15 Single leg KB deadlift
    15 Single arm KB Rows
  • CFP+:
    Kipping pull-up progressions

WOD – Tuesday 18 April 2017

  • METCON:
    4 Rounds for time:
    20/15 Cal Row
    15 Power Cleans 50/35kg
    10 Bar Facing Burpees
    Rest 1min between rounds
  • CFP LITE:
    4 Rounds for time:
    15/10 Cal Row
    15 Medball Cleans
    10 Bar Facing Burpees
    Rest 1min between rounds
  • GYMNASTICS:
    Tabata
    Static handstand hold
    Scale: Wall hold
  • CFP PERFORMANCE:
    15min EMOM
    1: 8 chest to bar pull-ups + 8 Kipping handstand push ups
    2: 20 Wall-balls
    3: 5 Muscle ups
  • CFP+:
    Come have a coffee and work on a weakness, or just hang out 🙂

WOD – Monday 17 April 2017

  • “Wes”:
    For time:
    Run 800 meters with a 10kg plate
    Then, 14 rounds of:
    5 strict pull-ups
    4 burpee box jumps
    3 cleans 85/55kg
    Then, run 800 meters with a 10kg plate

WOD – Friday 14 April 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3 @ 70%
    (Tempo 1 second up 4 seconds down)
  • METCON:
    8min AMRAP
    40m KB Farmers Carry 24/16
    10 burpees
  • CFP LITE:
    8min AMRAP
    40m shuttle runs
    5 burpees
  • CFP PERFORMANCE:
    4 Rounds not for time
    Max effort Parallette L-sit hold
    Max effort Strict Press (choose a weight that you think you can get 15 or more reps with)
    Max effort strict pull-ups

WOD – Thursday 13 April 2017

  • METCON:
    18min EMOM:
    Minute 1 – Max KB Swings
    Minute 2 – Max Handstand Push Ups
    Minute 3- Rest
  • CFP LITE:
    18min EMOM:
    Minute 1 – Max KB Swings
    Minute 2 – Max Seated KB press
    Minute 3- Rest
  • MOBILITY:
    Stretch for 10mins
  • CFP PERFORMANCE:
    Every 2min/4 rounds:
    20 Unbroken Wall-balls
    12 unbroken chest to bar pull-ups
    Then
    12min EMOM
    1: 20/18 Cal row
    2: 5 Muscle ups
  • CFP+:
    Rowing technique

WOD – Tuesday 11 April 2017

  • STRENGTH:
    Deadlift

    3-3-3 @ 80% of 3RM
    7-7 @ 65% of 3RM

  • METCON:
    3 Rounds for time: (CAP 7min)
    12 Front rack Lunge 40/30kg
    10 push press 40/30kg
    8 Box Jump Overs
  • CFP LITE:
    3 Rounds for time: (CAP 7min)
    30 Lunges
    20 Push ups
    10 Burpees
  • CFP PERFORMANCE:
    4 Rounds:
    20 Cal Row
    5 Bar MU
    10 Front Squats (65/40)
    10 Hang-power snatch (65/40)
    5 Bar MU
    20 cal row
    REST 3min
    *Aim to move as fast as possible
  • CFP+:
    Handstand walk technique

WOD – Monday 10 April 2017

  • METCON:
    18min AMRAP:
    40 Hang Squat Clean 20/15
    80 DU
  • CFP LITE:
    18min AMRAP:
    40 Air Squats
    120 Single skips
  • MIDLINE:
    Tabata hollow hold
    Rest 1 Minute
    Tabata arch hold
  • CFP PERFORMANCE:
    Strict Press
    5-5-5-5-5 @ 75% of 1RM
    10-10-10-10-10 GHD Hip Extension (hold 10kg/5kg plate)
  • CFP+:
    Max height box jump