HOLIDAY SURVIVAL GUIDE
Here comes the silly season! I love this time of year, the weather is great, that ice cold beer or glass of wine tastes that…
December 22, 2016
Thursday 22/12/16
Level 1 Strength Back Squat 5 x 5 @77% WOD 5 rounds for reps of: 1st min – Max Burpees 2nd min – Rest 3rd…
December 21, 2016
Wednesday 21/12/16
Level 1 Strength Mid Hang Snatch Every 90sec for 15mins WOD 9 min AMRAP of: 9 Deadlifts(60kg/45kg) 9 Jumping C2B Pull-Ups 9 Knees Raises Level…
December 20, 2016
Tuesday 20/12/16
Level 1 Strength Shoulder Press 5 x 3 @ 80% WOD 42-30-18 reps Wall Balls 21-15-9 reps Power Snatch(35kg/25kg) Level 2 Strength Shoulder Press 5-8…
Monday 19/12/16
Level 1 Strength Deadlift 5 x 5 @ 80% WOD 5 rounds of: 10 Clean and Jerk(40kg/25kg) 10 Alt Pistols Level 2 Strength Deadlift 3…
December 12, 2016
Xmas Eve Murph
Christmas Eve Murph Is happening Saturday 24th of December at 7am and 9am. This workout will consist of 3 levels to choose from…. Level 0…
IWCFM Christmas Party
Get ready for a big night at the IWCFM Christmas Party starting at 7pm at the Public House, Petersham. We look forward to seeing you…
How to achieve your first Strict Pull-Up
One of the most common goals we find with new members in CrossFit is being able to do a strict pull-up. The strict pull-up is…