Monday 19th May, 2014

Hi Guys,

This Friday 23rd May there will be an information night about all the new (and very exciting changes) to becoming CrossFit Athletic Mona Vale! If you didnt see it, CrossFit Athletic also took 1st place in the teams competition at the Australian and New Zealand Regionals!

Start to get your self familiarized with the website at www.crossfitathletic.com.au and this is also where you will find our programming.

Peace,
Sion

Thursday 15th May, 2014

A) Strength:
3 x 10 Front Squats
*add 5kg from last week

B) Conditioning:
EMOTM 18mins
Min 1 – 40 Double Unders
Min 2 – 10/15 Toes to Bar
Min 3 – Rest

Wednesday 14th May, 2014

A) Strength:
Power Snatch + Hang Snatch
8 x 1+1

B) Conditioning:
5 Rounds for time 200m Run
15 Chest to Bar
5 Burpee over box

Tuesday 13th May, 2014

A) Strength:
Work up to a heavy set
Power Clean + Mid-Hang Squat Clean + Low Hang Squat Clean (below knees)


B) Conditioning:
For time
21 – 15 – 9
Deadlifts
400m Run

Monday 12th May, 2014

A) Conditioning:For time
50 Box Jumps
50 Pullups
50 KB Swings (16kg)
50 Walking Lunge
50 Knees to elbows
50 Burpees

B) Conditioning:
3 x 400m Sprint
**2mins rest

Friday 9th May, 2014

THE AWARDS NIGHT IS TONIGHT !!!The beach club, Collaroy. Function room starting at 7pm and awards will be given at 8pm (dont be any later then 8pm PLEASE) and if Nick McGrath gets there before you the TAB will be gone!
A) Conditioning:
AMRAP 24mins:
40 KB Swings 32/24kg
30 Overhead Plate Lunge 20/10kg
20 Toes to Bar
200m Run

Thursday 8th May, 2014

A) Strength:
Front Squat (AHAP)
3 x 10

B) Conditioning:
3 rounds for time
400m Run
15 Shoulder to Overhead 70/50kg