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FRIDAY 26 OCT

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"Don't worry guys, I'm holding up the back end, trust me, I'm a police officer!!"

HAPPY BIRTHDAY BONES!!

  • Don't forget, this Saturday we have a gym workout at 7am, and an outdoor workout (the park on Thomas Peacock Place) at 9am.
  • There is a free Intro To CrossFit class at 930am in the Strongroom at CFNZ.
  • There is no Sunday Open Gym.
  • Next Sunday at 10am there will be a FREE Pullup Workshop, followed by our very first official Sunday workout at 11am, with a mobility class at 12pm.

WoD

OH Squats 5x5 (heavy weight across)

Then,

30 OH Squat 40/30kg
30 TTB
30 Thruster
30 Pullups
30 Back Squat

S+C

OH Squats 5-5-5-5-5 (build to your best 5rep set)

100m OH Walk w DBs
30 Situps
30 OH Lunges (1 DB in both hands)
30 DB Rows
30 Stepups with DBs (total)

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    Wed - 5:40am, 6:30am, 9:15am, 4pm, 5pm, 6pm, 7pm
    Thu - 5:40am, 6:30am, 9:15am, 4pm, 5pm, 6pm, 7pm
    Fri - 5:40am, 6:30am, 9:15am, 4pm, 5pm, 6pm
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