| Group Class | |
|---|---|
| Monday | 6am, 7am, 9:30am, 12pm (City outdoors), 6.30pm |
| Tuesday | 6am, 12.15pm, 5:30pm, 7pm |
| Wednesday | 6am, 7am, 9:30am, 12pm (City outdoors), 5:30pm, 6.30pm |
| Thursday | 12.15pm(Tugg outdoors) |
| Friday | 6am, 7am, 4:45-6pm Open gym |
| Saturday | 7:30am, 9am | Olympic Lifting |
| Monday | 5:30-6:30pm |
| Tuesday | 5:30-7pm |
| Thursday | 6:00-7:30am |
| Saturday | 7:30-9am | Kids Class |
| Minis | Mon 3:30-4pm (please book) |
| Kids | Mon 4-4:45pm |
| Teens | Wed 4:45-5:30pm |
WOD
5 rounds
5 x Front squat build to 80% last set (light load for 
RIOT – 5 x power snatch 60/40kg
10 x MB slams 9/6kg
20 x Double unders
Core work – individual or…
3x1min Plank hold on hands/feet *one foot or one foot and one hand
3×30 sec hollow hold 30sec
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1 comment
BJ says:
January 16, 2013 at 09:23 (UTC 10 )
All too often I hear ‘I can’t do it’ during a WOD or a heavy lift or if you are injured…. but to my surprise a few people said these comments this morning during our ‘little’ corework session….you know what that means? WE NEED TO DO MORE COREWORK! ha ha
Take the time to do extra corework when opportunity allows at the Box, at home or walk down the local park on a nice day or something like that to change up the environment.
Regardless of what level you are at as an athlete, we all need to keep up the COREWORK!!
Happy ‘Hump Day’ Wednesday all!
BJ
“LEARN IT! TRAIN IT! WOD IT!”