*CrossFit Kids last class next week until 2017 (wear your christmas clothes)

*CrossFit Teens last Class for the year is 22nd Dec 

*Michelle ordering Protein Powder and BCAA (Swift) if you want any please let her know by Thursday night

*Christmas Timetable will go out today also on Instagram

Christmas Party tomorrow night – Sporting Globe at Fountain Gate 7pm!



  • Teams of 3 – 150 cal or rower or bike

Wod: For Total Reps

  • 0-5mins
  • 10 cal Assault bike or Rower
  • 1-5 Ring Muscle Ups ( depending on ability) (Rxd- Kipping pullups)
  • 5-10mins
  • 8 Hand Stand Push Ups
  • 12 KB Swings (24/16)
  • 10-15mins
  • 10 Toes To Bar
  • 15 Wall Balls (9/6)
  • 15-20mins
  • Driveway Run
  • 10 Goblet Squats (Rxd+ Overhead Squat 42.5/30)

Results (Click here)

Start here

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