Member Appreciation Week – Day 3


Today is your chance to get your aches, pains and niggles address by our Physiotherapist Emerson. Today Emerson will be offering free 15 minutes appointments sessions (email him to book in, fernandez.emerson@gmail.com ) and if you come to class you will enter a raffle to win a free 1 hours session with the man with the magic hands.


Workout of the Day – CrossFit

A1) Front Squat: 5-5-5
*4 second negative

A2) 80% of heaviest weight from A1 for max rep (no tempo)

B) 5 Rounds, with 90 seconds rest between rounds:
5 Power clean, touch and go @ 75%
400m Run as fast as possible

Workout of the Day – Weightlifting Club

A) Cleans
2 x 3 @ 70-75%
2 x 2 @ 75-80%
2 x 1 @ 80-85%

B) Push press
3 x 3 @ 75-80%

C) Push jerk
3 x 2 @ same weight as above

D) Bent over rows
4 x 8 @ by feel