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PLEASE CHECK THE NEW “SCHEDULE” – AS OF MONDAY 29TH SEPTEMBER …  TRAINING TIMES HAVE CHANGED FOR THE AFTERNOON CLASSES ONLY

MONDAY, WEDNESDAY & FRIDAY’S SESSION – IS NOW 1 CLASS ONLY 6PM to 7PM.

TUESDAY & THURSDAY’S …  CROSSFIT 5.30PM to 6.30PM AND OLY SESSION 6.30PM to 8.00PM

SATURDAY MORNING IS AS PER USUAL …. CROSSFIT 7.00AM to 8.00AM AND OLY SESSION 8.00AM to 9.30AM

JME Round 4 Comp will be held on Saturday 8th November in Airlie Beach   ... I will post more information middle of October.

 

 

Monday
Oct202014

20102014

Bench Press

20 Mins to find a 1RM Bench Press

8 Min AMRAP

8 Push ups
8 Box jumps (30,24)"

http://www.crossfitmackay.com/daily-scoreboard/2014/10/20/20102014.html

Sunday
Oct192014

19102014

Rest Day !!

Congrats to Luke competing in 2014 Tropical Gymnastic Competition in Townsville today.  Gold for Vault and 4th place for P Bars & H Bars ... Proud parents.

Saturday
Oct182014

18102014

Team of 3 WOD

For Time

5k – Row

1 person rows
1 person holds plank position
1 person does 20 T2B

Rotate when T2B are done

http://www.crossfitmackay.com/daily-scoreboard/2014/10/18/18102014.html

Friday
Oct172014

17102014

Just like to say a very SAD good bye to Linda Cullen – our awesome Master Crossfitter  …. It has been an absolute pleasure having you train with us, and be part of our CrossFit family.  You are an inspiration to every single one of us. You will be truely missed. We wish both yourself & Bernie a safe trip back down south, and look forward to catching up with you in the near future XOXO

For A Time

20 Front squats  Adv(60/40)Int(42.5/30)kg
20 Bar Facing burpees
15 Front squats  Adv(60/40)Int(42.5/30)kg
15 Bar Facing burpees
10 Front squats  Adv(60/40)Int(42.5/30)kg
10 Bar Facing burpees
10 Front squats  Adv(60/40)Int(42.5/30)kg
10 Bar Facing burpees
15 Front squats  Adv(60/40)Int(42.5/30)kg
15 Bar Facing burpees
20 Front squats  Adv(60/40)Int(42.5/30)kg
20 Bar Facing burpees

20 Minute Kill Time

http://www.crossfitmackay.com/daily-scoreboard/2014/10/17/17102014.html

Thursday
Oct162014

16102014

Pendalay Row
5-5-5-5-5

5 RFT
Run 400m
15 SDHP (40,25)kg
20 Ab mat sit ups

http://www.crossfitmackay.com/daily-scoreboard/2014/10/16/15102014.html