Pic: Angela Clancy

We hope you are having a lovely Christmas time! ...

WoD - "No More Dumbbells! ..... For Now!!"

7 Rounds For Time:

250 / 200m Row

10 Toes To Bar

Simple hey? Thats the whole point. CrossFit's (Paleo) "Bread & Butter" is crafting together beautiful but potent Couplets & Triplets. This is where the bang-for-your-buck stuff comes fro,. Ita allows us to achieve a high power output & relative levels of High Intensity. You hit our intended stimulus and you get Fit, its really as simple as that.
Today you have 7 full rounds ahead of you. It sounds like a long workout but look closely and you spoil see otherwise! We want this one FAST!
Hit some hard effort on that rower but not so hard that you set a new record on round 1 and watch the split on the screen get lower & lower. Each row should look like the others. Find a pace that is hard yet you CAN hold it. When you are on the bar we want it done in two sets or less. Think getting in & out of each round in under 90 seconds and this WoD becomes spicy as!
Oh & watch out for the little devil in the details. Those hips flexors are in a for a ride!!
Hold the standards. Form is priority as always.
Scale as needed.
Quick reminder that we are open for some classes over this holiday period. We will be shut on the Public Holidays themselves but rest assured you can come in & get your WoD on on the other days. Check our social media or MindBody for full details.
Merry Christmas everyone!!

Open Prep Nutrition Challenge coming up Mid-January!! You ready to dial it in??