SATURDAY

 Coach Pauly (slightly intoxicated) & Coach Glassman (Owner/inventor of CrossFit) It's hard to summon the right words when you stand face to face with those whom have inadvertently had a profound and positive affect on your immediate life, and in-turn all those you now remain a preacher to. Luckily the tequila managed to moderate my nerves and allow me to properly thank and appreciate the man who changed the health and fitness world and my life. Hopefully we all meet, recognise and express thanks to those who give us anything to better ourselves and our lives. Rarely done. Always remembered. 

Coach Pauly (slightly intoxicated) & Coach Glassman (Owner/inventor of CrossFit)
It's hard to summon the right words when you stand face to face with those whom have inadvertently had a profound and positive affect on your immediate life, and in-turn all those you now remain a preacher to. Luckily the tequila managed to moderate my nerves and allow me to properly thank and appreciate the man who changed the health and fitness world and my life.
Hopefully we all meet, recognise and express thanks to those who give us anything to better ourselves and our lives. Rarely done. Always remembered. 

*CrossFit Health

Saturday

Max Clean and Jerk

15 minutes Post warm up

"BADGER"

Teams of two complete

3 rounds For time

40 Squat Cleans 95/65

30 pullups

800m Run

*CrossFit Performance

Saturday

5x3 to max

Hang Squat CleanTNG

4 rounds

Run 400m

15 C2bar

15 DB Press 22.5/15kg

20mins Full Body Strecth

no messin around put romwod

on if needed but complete 20 full

minutes

2Min

Pigeon L/R

Cosak L/R

Straddle lay down MB

Face down lower back twist L/R

Standing Wide Split forward fold

Feet together forward fold

Couch L/R