Thursday 2nd October 2014

A. Pause Back Squat

  • 5- 5-5-5

2 second pause at the bottom of each squat.

B. EMOM 15 – Work your weaknesses

  • Pick 3 different movements to complete every 3rd minute
  • Ie. Minute 1 – 5 Strict Ring Dips / Minute 2 – 2 Bar Muscle Ups / Minute 3 – Max reps Double Unders / Minute 4 – 5 Strict Ring Dips etc…..

You will complete 5 Rounds of each movement.

You can make this as gassy or skill based as you wish – just come to the session with a plan in mind!

melville bowls club

CFQ Social Event – Lawn Bowls, Pizza & Beers 

To celebrate the end of the CrossFit Team Series and as an excuse to get out of the gym to socialise we are heading down to Melville Bowls Club for some bowls and pizza.
We encourage all members to come down and feel free to bring your partner and your kids.
Pizza will be ordered via Crust Pizza (I am not sure if you guys know that CFQ Member Leith owns the shop in Caningvale). It’s delicious!
$20 per adult to cover bowling fees, some nibbles and pizza.
Plus drinks can be bought at the bar at good prices.
Bowling starts at 3pm with dinner around 6.30pm.
Let us know you are coming at the sign up at CFQ for catering purposes.

Comments

  1. 6am
    Callum; 60, 65, 70, 75
    Tony; 60, 65, 70, 80
    Claudia; 36, 37.5, 40, 42.5
    Saskia; 55, 55, 60, 65
    Nikki; 35
    Teisha;35
    Trav; 60, 65, 70, 75
    Sophie; 40 , 45
    Kate; 40, 45
    9.30am
    Suze; 30
    Onna; 45, 45, 45, 45
    Anna K; 40×3, 42
    Rachel; 35, 35, 39, 39
    Gemma M; 35
    Karis; 50×2, 55×2
    5pm
    Sarah; 37.5 x4
    Tyler; 60×4
    Hope; 50×4
    Jono;
    Lloyd; 60×4
    Yannick; 80×4
    5.30pm
    Kate spence;
    6pm
    Susanna; 45×3, 47kg
    Pete T; 50kgx3, 55kg
    JB;
    Mel F; 27.5×3, 30kg
    Grace; 40, 42, 42, 45
    Mark; 45×4
    Ella; 25, 25, 27.5, 30
    Leigh;
    6.30pm
    Smithy; 70kg x4
    Brett; 70kgx4
    Gess; 30×4
    Dan; 60kg, 85×3

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