Friday 8th Mar
OPEN WOD 13.1
17min AMRAP
40 Burpees
30 Snatches
30 Burpees
30 Snatches
20 Burpees
30 Snatches
10 Burpees
Max Snatches
Every round of Snatch teh weight increases
Wednesday 6th
Skill
Build to a heavy but neat Split jerk x 3(from the rack) (15 min)
WOD
5 rounds
12 pull ups
9 clap push ups
7 OH squats 60/40
By this Time Saturday this will be us!!!!
Wednesday 27th Feb
Strength
3min AMRAP
Squat Clean 80/60
WOD
5 Rounds (12min Cutt off)
4 Snatch 60/40
7 Box Jumps
9 Pull Ups
Conditioning
3min AMRAP
STO 50/35
Tuesday 1st Jan
GYM IS CLOSED TODAY GUYS
A NICE ONE TO DO AT HOME
Skill
Handstand/handstand walks/HSPU
WOD
5 rds
Run 400m
50 squats
POST TIME TO COMMENTS!!!!
Monday 3rd Dec
Skill/Strength
15min to
Build to 1RM Hang Squat Snatch (hip)
Heaving Snatch Balance
3,3,3
Only use approx 80% of Snatch Weight
WOD
10min AMRAP
16 KB-SDLHP 24/16
8 Burpee Deck Squat
6m Broad Jump(s)
FREE entry and open times
From the 27th Dec till the 8th Jan you can bring anyone to CrossFit Queanbeyan or any of the Alive! Clubs for FREE
Be sure to spread the word and enjoy a bit of training on us!
We will be taking a short break from classes, with Friday 23rd being the last session and we will resume with a new timetable from Monday 9th Jan, which will be up on the website from the first week of Jan.
We will still post daily workouts and the gym is still open modified hours between Christmas and New Year:
Sat 24th Dec – 7 to 2pm
Sun 25th Dec – closed
Mon 26th Dec – closed
Tues 27th Dec – 8 to 6pm (public holiday)
Wed 28th Dec – 6 to 7pm
Thurs 29th Dec – 6 to 7pm
Fri 30th Dec – 6 to 7pm
Sat 31st Dec – 7 to 2pm
Sun 1st Jan – closed
Mon 2nd Jan – 8 to 6pm (public holiday)
Tues 3rd Jan – resume normal hours
Mon 9th Jan – resume NEW class timetable
OPEN DAY
Hey All,
We are having an open day this Saturday 5th November at the Alive! Powerhouse and the Alive! Health Clubs….
It is open to everyone, so why not come and check out our NEW CrossFit facility here in Canberra (maybe sneak in a little session as well).
We will have a special deal for signing up this Saturday as well so don’t miss out.
One membership will give you access to five clubs across Canberra and the South Coast + CrossFit training (one of the fastest growing training methodologies in the world).
With the Alive! group of clubs you can really have the best of both worlds at a fraction of the cost of most clubs + we supply you breakfast every morning till 9am (Mon – Fri only)!!!
So come and see what it is all the sporting elite are doing around the world!!
Hope to see you all there this Saturday…
The Alive! Team
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