Workout of the Day
A. 1RM back squat
B. 3×12 good morning
C. Alternating emom (15mins)
1. 10 weighted step ups
2. 20 Russian swings
3. L-hang (45s)
Extra credit: 3x max reps front squat 60/40. Rest only 2mins between sets.
This week we are operating on limited hours. Please look to the right hand side for those hours and availability. There is no Olympic weightlifting, CF Kids or Girls WOD this week.
Opening Hours
24th (Wednesday) – 06.15 to 13.15. We will run all the regular WODs this day between those hours. We will be closed after the 12.15 ends.
25th – Closed
26th – Closed
27th (Saturday) 9-12 but no WODs will run
28th (Sunday) 10-1
29th (Monday) Normal hours
30th (Tuesday) Normal hours
31st – (Wednesday) – 06.15 to 13.15. We will run all the regular WODs this day between those hours. We will be closed after the 12.15 ends.
1st – Closed
2nd – Closed
3rd (Saturday) 9-12 but no WODs will run
4th (Sunday) 10-1
5th (Monday) Business as usual