Power clean + hang power clean + jerk
(10 mins to find a heavy complex)
B1: Floor press
B2: Bent row
21 hang power clean @ 30/50
15 hang power clean @ 40/60
9 hang power clean @ 45/70
Back to our regular timetable as of today!!
Once again hats off to each and everyone of you on the year that was!
WOD after WOD we're blown away by how far you've all come and continue to excell in some way or another.
We've seen mass...ive transformations both physically and in fitness as a whole. PR's continually smashed, goats becoming strengths. Big ups all around!
2014 was an epic year in and out of the box with you guys putting your fitness to the test with events like Fit Wars, the Crossfit open and our very own comp Battle of Brawn. The 6 week and 50 day challenges have been a successful tool for all participants involved, adopting sustainable lifestyle habits and learning to properly fuel up for everything we throw at you at the Box.
We were also super proud we could give back a little and showcase the strong community that Crossfit and all of you Brawners embellish with some of our fundraiser events like the 'do it in a dress row' and little John super hero WOD.
The biggest take back from the year that was, is from the day to days, having a goals, coming in, getting the work done, being consistent and of course having a shit ton of fun.!
If there is a secret to Crossfit that's it and that's what you've continued to do!
The new year brings with it a new sense of motivation to again reasses where you're at
and where you want to get to and we've got some big events in the pipeline so get ready to get stuck in and give it a 100%!
Monday Jan 5th - Q and A on all you need to know about the paleo diet and what's involved with the 6 week challenge. (7:30pm at the box)
Saturday Jan 10th - 2hr intensive intro to Crossfit
Monday Jan 12th - 6 week challenge begins!
Affiliate Super League - Sunday February 8th
Battle of Brawn 3 - Saturday February 21st (rego opens 19th Jan)
Crossfit Open - February 26th - March 30th
Also we'll be bringing back our workshop WOD 6:30 Wednesday's and keeping on Saturday beach WOD for the remainder of the summer!