• Ron McKinstray

The CrossFit Open

The first Open Wod will be unleashed online tonight at 1pm BST (Brazilian Standard Time)

Good luck to all members that are taking part in the Open. It is a great test and well worth the effort and time it takes to participate.

Usually on a Sunday morning at ten o'clock we have our BarBell Club. From this Sunday for five weeks we will be dedicating this time to the Open.

If you have not registered for the Open yet, why not? Get involved and you might just discover a little more about yourself. Use tihs link to sign up - now! https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games


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Sunday Strength

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps *decrease weight 12-15 mins: 5 reps *decrease weight WOD 10 min AMRAP

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