Free intro every Saturday from 12.00 -1.00.
If you’d like to give CrossFit a try, this is a short introductory class, during which we can discuss your goals and give you a brief description of the CrossFit program. We’ll also run you through a light workout. Just wear clothes suitable for training and bring some water. 
Chew-bot 5000 setting up for a heavy deadlift
Team Wod
Teams Of 2
For Time
Complete 12 Rounds Of:
10 Buddy Wall Balls
200M Medball Run (Only One Partner Runs)
Larrys secret powers - from mini bananas?
Strength
L1 - Low Bar Squat
5X5
L2 - 1X20 Back Squat
Notes: This Should Be A Maximal Unbroken Set. If You Completed All 20 Reps Last Week, Add Approximately 5% This Week. If You Were Close To Completing All 20 Reps (15-19), Use The Same Weight. If You Weren’t Close (10-14), Take Off 5%.
Met-Con
For Time
8 Hspu (L1 Sub Jitterbugs)
16 Box Jumps 24/20″
12 Hspu
24 Box Jumps 24/20″
16 Hspu
32 Box Jumps 24/20″
Cash – out
10 candlestick to pistol squat/ candlestick to roll
Beast with a beard!
Thursday
Skill
15 Mins handstand Practice
Met-Con
For Time
10 Toes To Bar (L1 Sub K2E)
20 Pistols (L1 Sub Air Squats x 2)
8 Toes To Bar
16 Pistols
6 Toes To Bar
12 Pistols
4 Toes To Bar
8 Pistols
2 Toes To Bar
4 Pistols
Cash out
10 hips to bar pull ups/chest to bar.
Post wod de-brief
Strength
L1 - 5 Sets Of
1 Power Clean + 2 Front Squat – Rest 90 Sec.
Heaviest Possible with perfect form, if the form suffers – back off the weight.
4×1 clean pulls
L2 - Squat Clean
2X1 @75%, 2X1 @80%, 2X1 @85% – Rest 90 Sec.
4X2 Clean Pulls Heavy Rest 60 Sec.
Met-Con
10 Minute Amrap Of:
3 Power Clean 60/40 – (L1 sub hang power cleans @ 40/25)
7 burpees
10 Box Jumps 30/24 – (L1 sub 24/20)
Power Cleans Must Be T+G (Drop The Bar + Do 2 Burpee’s
(If You Can’t Touch And Go With 60/40, Scale The Weight)
Phil has a serious sock collection 
Strength
L1 – 5 sets of:
1 Hang Power Snatch + 2 Oh Squats -Rest 75 Sec.
-then-
4×1 snatch grip push press
L2 – 3X2 Hang Snatch (Full Squat) @65% – Rest 75 Sec.
-then-
4X1 Snatch Balance @ 65% Rest 60 Sec
Met-Con
3 Rounds For Time Of:
75 Double-Unders
20 Pistols (L1- 40 Air Squats)
10 Push Jerks 60/40 (L1 – 40/25)
Cash out
30 shoulder touches/1 min handstand hold
Congrats to Paul K and his partner on the birth of baby Martha!
Strength
L1 – 5X5 front squat
L2 – 3RM thruster
Met-Con
For Total Time:
Run 400M
20 Burpees
-Rest 2:00
Run 400M
15 Burpees
-Rest 1:00
Run 400M
10 Burpees
Cash out
10 strict pull ups
Go on Coach!
Teams of 2, Only 1 Partner Working At Anytime.
5 Min Amrap - Wall Balls
2 Min Rest
5 Min Amrap - Burpees
2 min rest
5 min Amrap - 100m sprint *only full sprints count
Score: Add Total Reps Of Wall Balls, Burpees and Sprints Completed
Gotta love it-FRIDAY!!!
Strength
L1 – 5X5 Back Squat – Max Weight Possible With Perfect Form – rest 90 sec.
10 min time cap after warm up.
L2 – 1X20 Back Squat
This Should Be A Maximal Unbroken Set. If You Completed All 20 Reps Last Week, Add Approximately 5% This Week. If You Were Close To Completing All 20 Reps (15-19), Use The Same Weight. If You Weren’t Close (10-14), Take Off 5%.
Met-Con
Run 800M
50 C2B Pull ups (L1 Sub 50 Ring Rows)
Run 800M
Cash out
30 shoulder touches / 1 min handstand hold
Skills and drill
Athletic Tests
Max Handstand Walk / Handstand Hold
Max Medball Throw
Max Standing Long Jump
Max Standing Box Jump
Met-Con
Tabata Mash-Up
Sit Ups
Push Ups
*16 Rounds Of 20 Secs Work Followed By 10 Secs Rest, Alternating Between Exercises
Rockin the handstand @ Ronin!
Strength
L1 – Every minute on the minute do 3 strict pull ups + 30 sec plank hold
L2 – Every minute on the minute do 1 bar muscle up + 10 hollow rocks
Met-Con
4 Rounds For Total Time Of:
Run 200M
15 Burpees
10 Kbs 24/16Kg
20 walking lunges 24/16
*Rest Exactly 1 Minute After Each Round.
Cash out
10 strict hspu/1 min handstand hold/10 kickups
