March 21, 2013

Our beginners only throw down with Rapid CrossFit is Saturday June 15th! Register your interest with the Coaches. There will be a sign up sheet in the office next week. This will be for those of you who have not yet competed, are in their first year of CrossFit and who scale most WODS. We will need judging form the rest of you so mark the date!! If you aren’t sure, then talk to us…


O/h Squat 5-5-5

Floor Press/Bench Press 5-5-5


400 Meter row

Kb snatches 24/16

AMRAP 5 minutes (including row) for reps

This one’s for Gabz…




  • Amy — March 21, 2013

    63 (12kgs) kb

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