11 Feb 2015

Terrific Thursday!

We will be making the following changes to our session timetable beginning Monday the 23rd of Feb (two weeks time).

-Monday-Friday Afternoons will have an extra session! There will be three sessions each afternoon: 5pm, 6pm & 7pm. (7pm Friday is a Cobra session).
-Saturday morning sessions will be 8am, 9am & 10am Cobra.
-Barbell will be at 7pm on Thursday afternoons.

It is important to book in for your classes to help us be prepared. If you don’t have access to the Mindbody Connect or TotalWOD apps or need help with them, please come and talk to us ASAP.

These are exciting changes! Let us know if you have any questions.

Strength/Skill:
-HSPU 5 x 2 (Deficit where posible)
-Row 1k AFAP
-Dragon Flags 5 x 3

Conditioning:
Tabata!
-Handstand Push-ups
-Double Unders
-Knee to Elbows
1 min rest between exercises.
Score = lowest reps completed over the 8 rounds.
Have three separate scores. One for each exercise.

2015 CROSSFIT OPEN DETAILS:
It is time to register for the CrossFit Open! It starts on the 26th of Feb and is one workout per week for 5 weeks.
Simply head over to games.crossfit.com and register!
-We want as many people as possible to perform these workouts on the Friday night sessions – It’s going to be awesome!! If this is impossible for you – you will be able to complete the WOD during either the 6am, 7am or 10am Monday morning sessions instead.
1) Your affiliate is: Charge CrossFit
2) Your team is: Charge CrossFit Cobras (Yes everyone should register for this team 🙂
3) If you are 40 years of age or older (as of July 14th, 2015) you are considered a Masters Athlete.  There is a new Masters division for every 5-year age group and the scaling and workouts change with each division. 
Let’s have some fun! If you are unsure if this will be for you – ask us! (The Open is for you! – There is a scaled division, everyone can play!)