Tuesday 22nd May 2012

Mobilise / Warm Up

CrossFit Faction WoD :-

A) Strict Press

8 – 6 – 4 – 4 – 2 – 2

B) L-Sit Hold – Max Hold

Handstand (Wall) – Max Hold

C) For Time, 21 – 15 – 9 :-

Row (calories)

Toes to bar

Hand Release Push Up

K/B Swings (32/24 kg)

Stretch

Monday

7 - 8am CrossFit

9.30 - 10.30pm - Bootcamp

12 - 1pm CrossFit

1 - 4.30pm Open Gym

4 - 5.30pm CrossFit

5- 6.30pm CrossFit

6 - 7.30pm CrossFit

7 - 8pm Taster/Foundation

8 - 9pm JTFit

Tuesday

7 - 8am CrossFit

12 - 1pm CrossFit

1 - 5pm Open Gym

5m - 6pm CrossFit

6 - 7pm CrossFit

7 - 8pm CrossFit / Olympic Weightlifting

8 - 9pm JTFit

Wednesday

7 - 8am CrossFit

9 - 10.30am Bootcamp

12 - 1pm CrossFit

1 - 4.30pm Open Gym

4- 5.30pm CrossFit

5 - 6.30pm CrossFit

6 - 7.30pm CrossFit

7 - 8pm Taster/Foundation

8 - 9pm Bootcamp

Thursday

7 - 8am Open Gym

2 - 7pm Open Gym

5 - 6pm Gymnastics

6 - 7pm Olympic Weightlifting

7 - 8pm JTFit

Friday

7 - 8am CrossFit

9.30am - 10.30am Bootcamp

12 - 1pm CrossFit

1 - 4.30pm Open Gym

4 - 5.30pm CrossFit

5 - 6.30pm CrossFit

6 - 7.30pm CrossFit

7 - 8pm Taster/Foundation

Saturday

9 - 10am Bootcamp

10 - 11am CrossFit

11 - 12pm CrossFit

12 - 2pm Open Gym/Taser Session

Sunday

10 - 2pm Open Gym

11 - 12pm - Mobility Session

12 - 1pm - Olympic Weightlifting

Work Out Of the Day