Important Announcement

CrossFit Horizons takes great pleasure in announcing an addition to our morning schedule on Mondays and Wednesdays.

Monday the 7th of July at 6am we will see our first ever "Barbell Free CrossFit" option. The session will run at the same time as our usual 6am CrossFit session, however it will finish at 6.40am.

This session will be an ideal option for those who are training to meet specific goals that are linked to weight loss, improving their endurance for specific sports or for those who are time poor, to fit in more sessions each week.

The programming for these sessions will supplement the complete weeks training, it will not be a replacement for it.

If we have enough interest in this offering we will include another "BBF" session into Friday mornings schedule.

We will have it live on Mind Body by the middle of next week. Bookings will be essential.

Looking forward to more exciting additions to our schedule before the end of the year!

Have a terrific weekend CFHorizons Family,

Jamie.

WOD - Saturday, 28th June, 2014

1. As Many Rounds as Possible in 30 minutes (In teams of 2) of -

10 x Handstand Push Ups

10 x Clean and Jerk 60/40kg

10 x Pull Ups

20 x Ring Dips

30 x Deadlift 60/40kg

One Person working while one person rests

"So good to have this Lovely Lady Back"

WOD - Friday, 27th June, 2014

1. "Bench Press"

3 - 3 - 3 - 3 - 3

Start at 70% of 1rm and finish with heaviest 3 possible

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As Many Rounds as Possible in 18 Minutes of -

10 x Weighted Sit Ups 10/7kg Med Ball

15 x Med Ball Cleans 10/7kg

Run 400m with Med Ball 10/7kg

"We'll Miss You Al. Take care and hurry back"!

WOD - Thursday, 26th June, 2014

1. With a 10 Minute Time Cap -

100 x Squats

100 x Push Ups

30 x Good Mornings 20kg

Max Reps - Burpees (Lateral Jump Over Barbell)

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2. With a 9 Minute Time Cap -

40 x Kettlebell Press 24/16kg (Alternate Arms as Needed) 

Run 500m (50m Shuttles)

Max Reps - Taters 24/16kg

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3. As Many Metres as Possible in 6 Minutes of -

Bear Crawl

WOD - Wednesday, 25th June, 2014

1. As Many Rounds as Possible in 15 Minutes of -

2 x Wall Climb

8 x Toes to Bar

12 x Wall Ball 10/7kg

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2. For Time -

Run 1600m

WOD - Tuesday, 24th June, 2014

1. For Reps, 5 Rounds of -

1 Minute Row (Calories)

1 Minute Burpees (To a Bar Out of Reach)

1 Minute Double Unders

1 Minute Kettlebell Swings 24/16kg

1 Minute Box Jumps 24/20"

1 Minute Rest

WOD - Monday, 23rd June, 2014

1. "Front Squat"

3 - 1 - 1 - 2 - 1 - 3 - 3

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2. For Time -

100 x Thrusters 40/30kg

At the top of each minute -

5 x Strict/Jumping Pull Ups