Jan
21
Saturday
Working out is fun, but a whole heap funnerer when you're with your friends!
WOD
Partner AMRAP 20:
- Partner A) Run 400m
- Partner B) AMRAP 3 Burpees & 7 KB Swings 24/16kg
Partner A runs while partner B performs as many rounds as possible of the burpees and kettlebell swings. When A returns they switch places, for as many total rounds and reps as possible in 20 minutes.
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Today is the first day of 2012 that we have FREE trial workouts back on the timetable! Every Saturday morning we let a limited number of people join the 8am “workout of the day” class and train in a real CrossFit box environment with our members. If you want to come workout with us next week you can register online or give us a call to reserve your spot – bookings essential!
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Think i can see dave resting the background again? dave…
LMFAO, True to form Wags you never miss a beat! Hope all is well with you and Michelle. I miss the TOP Gun vs Wags Crack always good for a laugh when your in the thick of some CFAK FUN…
OMG… I’m LMFAO too!!
Yeah Dave… how do u always get caught resting in the background?! WTF
I’m beginning to think there’s a conspiracy going on here.
intresting how one topgun can recognise another topgun from behind…. O.o
Great session today Lisa and Alex enjoyed every bit of it.. Well done saturday morning WOD and thanks old fella Shawn for pushing me.. Have a good weekend everyone
All good Gaz, Agree WOD was a goodie!
Thanks AP/MTL, Have a good weekend all.
Great fun this morning. Hats off to Jonelle the human wrecking ball for swinging a 16kg Kettlebell for the first time in a WOD! Working with the machine gave us 36 rounds + 1 rep! Whoop!
Girl Power
Big day at the CFAK box today – am pretty damn impressed with everyone! When did you all get so bloody fit and tenacious?!
I’m so very proud of everybody
Have a great rest day tomorrow crew. This week’s training is going to be HARD…
Haha thanks Sarah but your the machine mate! Tough WOD today team, great effort all!
Ooops sorry I meant JAnelle
The O must have come from O my goodness I’m completely stuffed!
Big thanks to Alex and Lisa for putting in the the long hours today to make sure everyone at every level got a bit of CFAK love. Really appreciate your time and dedication!
Jo & Kim 23+2
Flora & Kaz 20+2
Di & Trekkie 26+3 as Rx
Gina & Bubbles 24+6
Dayelle & Catherine M 24+7
Craig & Tyler 27
Janelle & Sarah 36+1 as Rx
John & Richard C 24+3
Jono & Abby 33+1
H2 & Matt 38+5
Gaz & Forrie 33 as Rx
Danny & Big Horse 30+1
Renate & Sean 22+1
Richie & Kiri 26