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Just a reminder …. The box will be closed for the afternoon class only on Friday 21st November, (both 5.30am & 9.15am classes will run as per usual on this day),  and the Saturday 22nd November also closed due to 2 teams from CrossFit Mackay heading up to Townsville for the Allstars Affliate Series event. Thanks to all who are entering and also to those who are coming up to support the teams.  Sorry for any inconvenience caused. All classes will return back to normal as of Monday.

Also, don’t forget …..  Our Christmas party will be held on Saturday 6th December, at the Northern Beaches Bowls Club at 6pm.  Please let me know if you are coming.  Partners & children are also welcome.  But, I need to know numbers ASAP … as the year is flying past. 

Thanks …. Tennille  -  Mobile :  0412 920 194.

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Saturday
Nov222014

22112014

Box is closed today due to 2 teams from CrossFit Mackay competing in the Allstars Affiliate Series in Townsville this weekend.

Sorry for any inconvenience caused.  All classes will run as per usual from Monday.

 

Friday
Nov212014

21112014

Just a reminder …. The box will be closed for the afternoon class only on Friday 21st November, (both 5.30am & 9.15am classes will run as per usual on this day),  and the Saturday 22nd November also closed due to 2 teams from CrossFit Mackay heading up to Townsville for the Allstars Affliate Series event. Thanks to all who are entering and also to those who are coming up to support the teams.

4 RFT

Run 400m
20 KB Swings (24,16)kg
20 Box Jumps (24,20)"

FINISHER

Core work

http://www.crossfitmackay.com/daily-scoreboard/2014/11/21/21112014.html

Thursday
Nov202014

20112014

5 RFT

15 Pull ups
20 Push ups
30 Sit ups (b'fly)

* Rest 3 mins between rounds

http://www.crossfitmackay.com/daily-scoreboard/2014/11/20/20112014.html

Wednesday
Nov192014

19112014

For A Time

21-18-15-12-9-6-3

Row (calories)
Deadlifts (70,50)kg
Ball slams (15,10)kg

http://www.crossfitmackay.com/daily-scoreboard/2014/11/19/19112014.html

Tuesday
Nov182014

18112014

PARTNER WOD:
With a partner, complete the following for time: 

Run 800m (both  team members must run)
80 Front squats (70/50)kg
80 Sandbag front squats (25/15)kg
60 Power clean (60/40)kg
60 Sandbag clean (25/15)kg
40 T2B
40 Pull ups                                                              
Run 800m (both  team members must run)

*Only 1 barbell and 1 sandbag between the pair

http://www.crossfitmackay.com/daily-scoreboard/2014/11/18/18112014.html