Call Us Today: 07 4927 8880

Archive for December, 2013

Wednesday 01/01/14

HAPPY NEW YEAR!!!! Hope you all have a brilliant New Years.   Bring on the new year and lets get WODDING! What a great year 2013 was, lets do even more in 2014!

Tuesday 31/12/13 New Years Eve

13 MIN AMRAP of: 5 Burpee Pull ups 10 K/B Sumo Deadlift High pull  24 / 16kg 15 K/B Swing  24 / 16kg   Then, Muscle up Transitions   6 am and 5 pm class ONLY

Monday 30/12/13

3 Rounds for time of: 50 Box Jumps  24 / 20 Run 200m   To  finish: MAX Burpee Box Jumps for height

Sunday 29/12/13

OPEN BOX 10 am  – 12    

Saturday 28/12/13

9 am Technique class   9:30 WOD Instructors choice

Friday 27/12/13

12 MIN AMRAP of: 1 Muscle up 2 Wall walks 10 Box Jumps 20 Wall balls  20 / 14lb   Then, 1 arm K/B swing technique  

Thursday 26/12/13 BOXING DAY

CLOSED   Did you  get what you wanted for Christmas? Come back tomorrow and see what you can do!!    

Wednesday 25/12/13 Happy Christmas!

CHRISTMAS DAY!       Happy Christmas to you all! We hope you have a wonderful day filled with food, happiness and REST!   Love from your team here at CrossFit Rockhampton, Naseeb, Emma, Teddy, Clay, Cam & Stu.

Tuesday 24/12/13 Christmas Eve…It was the night before…

6am Class 6 Rounds for time of: 5 Hand stand Push ups 10 Pistols 15 Pull ups 30 Double Unders   To finish: Rope Technique Advance: 3-3-3   5pm Class & CROSSFIT CHRISTMAS PARTY! Come dressed up in your best Christmas attire! Best dressed will get a special present from our house Sexy Santa! Other […]

Monday 23/12/13

7 Min to find your SUB MAX SNATCH BALANCE To finish:   12 MIN EMOTM (Every minute on the minute) of: 2 Squat Snatch (ADVANCE) 2 Snatches   Then, Shoulder Mobility Muscle up Technique