Hey Guy's, just a reminder to bring your long socks, skins, leggins or track pants to the box tomorrow (Friday) as we will be incorporating rope climbs into the WOD for those who are able. In the meantime take a minute to review the rope climbing technique again to refresh your memory from last weeks clinic.
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WOD Against a continuously running clock complete 5 x 4 min rounds of: 20 KB Swings 24/16kg Run 400m Then with the time remaining perform your maximum effort in: BF Sit Ups Rest break is 2 mins between rounds. You need to keep a count of the number of sit ups you do for each round. The total number of sit ups for each round added up is your score. "Australia Day WOD Cobba"
26 min AMRAP of: 26 Ground To Overhead 40/30kg 26 Front Squats 40/30kg 26 Floor Wipers 40/30kg Hey guy's and girls just letting you all know we will be running Two (2) sessions only for Australia Day Public Holiday.
7am and 9am to allow for those who'd like a sleep in.... Awwww :) So come and enjoy a Specially made WOD for Australia Day. See you in the Box. To Our CrossFit Anarchy Team who are participating in the Tough Mudder this Saturday, we wish you all luck. Go in there knowing you've done all the preparation you need to get through it. Enjoy the challenge and have fun in the process. I know you will all do well. Work as a team and give it your all. Do us all proud :) ****Early Box Closure Tonight****
Just a reminder guy's that this afternoon (Friday) I am closing at 3pm. We will be open for training as normal tomorrow (Saturday) morning from 7am :) ***GYM CLOSURE***
Hey guy's, just letting you all know that due to family commitments the box will be closed this Friday afternoon from 3pm onwards. As such there will be NO 5PM CLASS this FRIDAY. Hey Guys...Just a reminder to all that our Skills and WOD tomorrow will include Rope Climbing so you will need to bring long socks, skins, leggings or track pants to protect your legs from potential rope burn. See you all in the box :)
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May 2019
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