Welcome back after the holiday, we hope you all got some sweet down time with friends and family.
WOD
A. Pistol squat progressions
B. 3x Individually timed rounds of:
300m Row
20x Wall Ball Shots 20/14lbs
10x Pull Ups (Any: C2B, Kipping, Strict)
Weightlifting
Tonight the CFG Spartans Weightlifting Club will go ahead in place of the 19.15 WOD. Colette Will and Louise Mather will be your coaches and will impart their years of experience in the sport to help you improve your technique and build your confidence. If you haven’t attended yet; there is no prerequisite skill level and anyone can benefit from the coaching regardless of prior experience.
Powerlifting
On the 18th and 19th of October CFG will be hosting the CrossFit Powerlifting Trainer course with Shane and Laura Sweatt of CrossFit Conjugate and Westside Barbell. CrossFit Conjugate’s team “Conjugate Black” finished second overall in the team division of the 2014 Crossfit Games after only one year of affiliation while Laura Sweatt, powerlifting competitor and coach, has been hailed as the world’s strongest ever woman. Together with Shane, they represent the best opportunity to gain the deeper understanding of the Conjugate method that has made Westside Barbell the world leader in competitive powerlifting. This is a not-to-be-missed opportunity for both aspiring CrossFit competitors and coaches.
Check out the course details here