310813

Tabata:

KB Swing 32/24kg

Box Jump 24/20in

Row Cals

Push Press 20kg

Post lowest score for each to comments

300813

Guys and girls-
This Sunday 1st September
Charity Sports Day for Grown Ups
Mumbles cricket club, 2pm, in aid of ‘oxjam charity’, teams of 6, egg and spoon, 3 legged, sack race, tug of war etc.
Lauren Davies is helping to broadcast this worthy cause on behalf of the organisers and if would be good to have a crowd from RCFV down there (maybe a team or two). Please contact Lauren for any further details.

WOD:

In 10 Minutes complete:

8 Rounds:
5 Pull Ups
10 Push Ups
15 Squats
In remaining time…AMRAP Burpees

Rest 2 Minutes

In 10 Minutes complete:

8 Rounds:
10 Wall Balls
10 Situps

Post rounds and reps to comments

290813

CrossFit kids class starts again this Sunday 1st September after the break for the school holidays

Tom Collinson has lost a pair of spectacles up the box this week. Has anyone seen them/taken by mistake? If so, please hand in at the front desk.

WOD

Here she is……

FRAN
21-15-9
Thruster 40/30kg
Pull Ups

5:30pm Olympic Lifting Class

Clean through 3 positions

280813

WOD

Back Squat 5-5-5-5-5

Go HEAVY and post loads to comments.

270813

This is dedicated to Dewi Owens’¬† twins who were¬†born last week. Congratulations go to him and his family.
‘The Twins’

6 Minutes 60 Seconds on the clock:

Complete:

10 Power Clean 40/30kg
10 Toes To Bar
8 Power Clean 50/35kg
10 Toes To Bar
6 Power Clean 60/40kg
10 Toes To Bar
4 Power Clean 60/40kg
10 Toes To Bar

Then in remaining time AMRAP Clean and Jerk 60/40kg

Post total number of clean and jerks completed to comments.