With the Crossfit Regional competition being held in Wollongong next weekend, there are a few changes to the daily schedule for Thursday, Friday, Saturday and Monday as all of our coaching staff will be competing or judging for the weekend.

Rob Appleton will be taking all classes on Thursday, Friday, Saturday and Monday while we are away.

Rob has a very experienced background in coaching Crossfit for the last 5 years and is very excited to join us for the short time we are away. Rob will be down on Wednesday afternoon to meet as many people as he can, so please introduce yourselves if you see him down there.

The class schedule will be:
Thursday 17th of May: 6am, 10am, 4:30pm, 5:30pm and 6:30pm Beginners
Friday 18th of May: 6am, 10am, 4:30pm and 5:30pm
Saturday 19th of May: 6:30am Beginners and 7:30am Mainstream
Monday 20th of May: 6am, 10am, 4:30pm, 5:30pm and 6:30pm Beginners
Tuesday: Sessions back to normal

If you have any questions, please email info@cfgc.com.au

Thanks for your understanding and apologies for any inconvenience.

A] Power Cleans 1-10-1-20-1-30 (90 secs rest between sets)

B] 20-10-30 Box Jumps Double Unders x 3 (60-30-90) Burpee

C] 100 Hollow Rocks

A] Deadlift 1-1-1-1-1

B] Diane 21-15-9 Deadlift 100/70kg HSPU (Box HSPU for those without full range)

C] Farmers Carry 200m 32/24kg KB’s

A] Thruster 5 reps EMOTM for 8 mins @ 70/80% of max

B] Jackie Row 1000m 50 Thursters 20kg 30 Pullups

C] 150 Double Unders for time