First of all, well done on completing the last strength cycle. The sets got very long but you all showed some heart in getting it done. We are dropping the reps back this time around.

We will be testing our 5RM for our next strength cycle. The timing should work well with many of our new members too. Make sure you get a chance to come in for those sessions over the next couple of weeks. The lifting will be set up so if you do miss a testing lift you can make it up on the first % day as well.

Please write your weights down as it will make your % sessions more valuable than just coming in and guessing your weights. All it takes is checking the whiteboards on Facebook at the end of the day or write your scores down in your own training log.

Note: Please remember to put your Open scores in today before lunch so we can validate them.

Tuesday 27/2/18

Strength: Front Squat

Find your 5RM in 15 min

MetCon: 12 min AMRAP

25 Wall Balls 9/6kg

20 KB Swings 24/16kg

15 Burpees

After a minor issue with our website we are back on top and ready to post more gold for all of you:)

There are plenty happening over the coming weeks at the gym and you can stay up to date on here and all of our social media outlets Facebook, Instagram and SnapChat look up the gym and like and share us with your friends.

1. We have been sorting out teams for the Open for a little in house competition during the Open. The teams are on the whiteboard so you can see your teammates. The way it will work is total points by placing will be the teams score after each open event until the end of the Open. At that stage we will crown the In House Open Team Campions. You will get a chance to sort everything out on Saturday plus we will brief you how the Open will work.
2. Every Friday at 6.30pm Josh Ong from Focus Physio will take all Open participants through an Open Prep mobility session and the coaches are there to help you with any movement preparation.
3. We are in the process of arranging an “after the open” Party. It will be help Saturday Evening 23rd March. Keep that evening free:)

Christian

Friday 23/2/18

MetCon: Chipper

800m Run

100 Air Squats

50 HSPU

100 Air Squats

800m Run

The first Open Wod will be released this Friday. We are running heats from 10am every Saturday during the Open plus the Monday Wod will be the Open Wod. This will give everyone a chance to get the Wod done before the deadline incase you aren’t in town on weekends.

Make sure you get signed up and turn up before 10am on Saturday to get your name in your preferred heat. Also please do the judges course before Saturday as well. If you expect to have a registered judge you should have the judges course too. We will have all the judges sheets, pens and clipboards ready for you. All you need to do is work out and count reps:) Simple stuff.

Note: Classes are still on 8am and 9am on Saturdays during the Open

Christian

Wednesday 20/2/18

MetCon: 20 min EMOM

1st: In 45sec 7 Burpees + Max Pull Ups

2nd: In 30sec Max Front Squats 60/40kg

3rd: In 45sec 7 Burpees + Max Box Jumps 24/20′

4th: Rest

Make sure to get your apparel orders in asap. It would be great to get this sorted to get the logo out there again:) Check out the apparel post to see all your options this time around.

The Open starts this coming week. You have all prepared for this through a full year of CrossFit since last Open so don’t think you are not ready. The coolest feeling in the Open is competing with and in front of everyone else from the gym. Showing off your improvements and getting the cheer from the crowd when you achieve something you haven’t done before.

Sign up and give yourself that amazing experience. It will show you exactly how awesome our community is when it comes to helping each other out.

Christian

Saturday 17/2/18

MetCon: Chipper

800m DB carry (Together) 32.5/20kg

50 Single Arm DB Push Jerk

25 Muscle Ups

50 Deadlift 100/70kg

25 Muscle Ups

50 Single Arm DB Push Jerk

800m Run (Together)

We have 14 awesome members signed up for the Open so far, in different divisions, and it would be great to see a few more. It is a great opportunity to show off what you have learnt. The Open is not just for the best, it is for everyone. There are both RX, Scaled and Masters variations of all the workouts so there is something for everyone. Every year we have people turn up on a Saturday morning at 10am watching and saying “This looks so cool, I wish I had signed up”. Don’t let that be you this year. Go to games.crossfit.com and sign up now. It would be awesome to get as many as possible involved in our second Open as Southern Peak CrossFit.

Let us know if you have any questions around the sign up process.

Christian

Wednesday 14/2/18

MetCon: Every 5 min for 25 min

75 Double Unders

400m Run

20 KB swings 24/16kg