Weekend of 23rd/24th June 2012
Just to make you all aware of a couple of changes to the regular schedule over the next few weeks-
Firstly we are moving back the Throwdown from Saturday 23rd June to Saturday 30th June.
The format will not change (9am-12pm throwdown followed by a BBQ) we are simply moving the date back by 1 week because on the weekend of the 23rd/24th June we are hosting a Kettlebell Instructors course run by Optimal Life Fitness at the gym between 9am-5pm.
Secondly this will also mean that Saturday and Sunday’s class schedule will also change slightly to accomodate for the course that will be running.
We will only be running 1 CrossFit class on the 23rd from 7am-8am but there will be the added bonus of open gym throughout the entire day on Saturday and Sunday if people do still want to come in and train there is still the opportunity to do so. There will also be a Met Con class on Sunday morning between 8am-8:45am as well as open gym between 9am-5pm.
If you have any questions please let us know- thanks for your understanding.
Pete & Mike
Charity Fundraiser 9th/10th June 2012
Saturday & Sunday June 9th-10th Weekend
All classes this weekend will be performing the workout “Hope” which we will be raising money to go towards the Ty-Hafen children’s hospital.
We will be asking everyone who completes the workout to donate £5 for the cause.
All CrossFit classes on Saturday will be completing the workout as will the Sunday morning Met Con class.
The CrossFit version is:
“Hope”
Burpees
Power Snatch (35kg)
Box Jumps (24″)
Thruster
Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
The Met Con version is:
“Hope”
3 x 5 Minute Rounds with 1 Minute rest between each round
Min 1- Burpees
Min 2- Kettlebell Snatch
Min 3- Box Jumps (24″)
Min 4- Thruster (35kg)
Min 5- Pull-ups/Ring Rows
We hope that as many of you as possible can join us for this great cause.
Pete & Mike