A little throwback photo from the podium last year:)
We are getting close to the comp and we are still missing two girls to compete, come down and enjoy yourself with a few wods and banter. There will be around 15 pairs competing so it will be a big comp so there will be heaps going on.
I will go through the housekeeping and other important info at 10am then first wod is announced and we are into it. There will be 4 wods: one of them is a lift so really only 3 hard ones:) All wods will be inclusive in one way or another so no one will feel left out. It is about having fun. If you come to regular classes you will be able to compete whether you normally go rx or not.
The doors will open at 9.30am for people to come down and warm up before we start.
Remember it is a fundraiser do please bring your $10 so you can compete. There will also be a collection station for anyone feeling generous and want to help the teams out.
Get your friends down to take on the Assault Bike Challenge and be in to win 1 Month FREE Membership.
Party for everyone in the evening starting at 7.30pm Should be a good time. There will be some drinks and snacks provided but bring your own as well to make sure you have your favorite beverage and snack too:)
Looking forward to seeing you all there.
NOTE: No Classes Saturday or Sunday this week. Come down and be part of the comp:)
Christian
Thursday 8/6/17
Skill: Muscle Ups
Level 1: 10 min EMOM: 1 Skin the Cat – 1 Strict Muscle Up
Level 2: Drills towards strict muscle ups
Level 3: Pushing and Pulling strength 5 x 5
WOD: Every 90sec for 9 min
1 Bear Complex
build in weight
-2 min Rest-
WOD 2: 800 min Run for time
