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Archive for December, 2014

Thursday 01/01/15 HAPPY NEW YEAR!

Happy New Year CrossFit Rockhampton! Welcome to 2015! We hope you are all feeling refreshed and ready to take on the fresh year. Your minds are clear and your goals are set! We have an exciting year ahead and plan to take you guys,  who are our main reason for turning up to work every […]

Tuesday 30/12/14

Normal hours again guys! 6am, 5pm & 6pm. 11 Min AMRAP: 11 Shoulder to Overhead 50 / 35kg 33 Double Unders To finish: technique Ring work  

Monday 29/12/14

Normal class hours guys! 6am, 9:30am, 5pm & 6pm! 2 Rounds for time: 5 Rope Climbs 50 Squats 5 Bar Muscle ups 50 Jumping Lunges   Then; Hang Squat Clean 3-3-3-3  

Sunday 28/12/14

REST DAY OPEN BOX 10am – 12 noon Feeling the festivities already?? Come in and use the floor to shed some of those extra delicious calories…we know we will be here!!

Saturday 27/12/14

8am OLY LIFTING! Lane way access. 9am Tech. This weeks lift : FRONT SQUAT 9:30 WOD, Instructors choice. Have an awesome weekend crew.

Friday 26/12/14 Boxing Day

We hope the big man brought you all some festive love and greatness! We are CLOSED today but return on Saturday for some weekend wonders! Enjoy this time off to relax and enjoy! Remember if you have a 24HR access card you can use the upstairs facilities only!

25th December 2014 Christmas Day

Wednesday 24/12/14 Christmas Eve

10 Over head squat 42.5 / 30kg 10 Muscle ups 20 Thruster 42.5 / 30kg 20 Chest to bar 30 Squat 42.5 / 30kg 30 Pull ups 40 Wall balls 20 / 14lb 40 Jumping Pull ups 50 Walking Lunges 50 Deadlifts 42.5 / 30kg   CLASSES TODAY 6am 9:30am 5:30pm ONLY    

Tuesday 23/12/14

For time: 1km Row 150 Double Unders 30 Burpees 30 Toes to bar   To Finish: technique Snatch 3-3-3-3  

Monday 22/12/14

“ELIZABETH” 21-15-9 Clean 60 / 42.5kg Ring Dips   To Finish: technique Muscle up