May 17th 2014

Well done to all the friends and whanau that came and tried their first CrossFit experience today, and to those who have signed up for elements. There is ONE space left in the next round beginning this Monday arvo.

Beginners skill: American Swings

Int Strength: TGU 3,3,3 each arm

WOD: Relay in teams of three…*

Wall Balls

Am swings

Box jumps


150 m run after each round

You may not overtake the person in front of you, first person cannot start the next round until the last person is back from the run.

Comp Class: 10:30 am only

Comp prep for next week…




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