*Don’t forget that registration for Clash on the Coast opens today!

CrossFit Open 15.2
– Please be sure to watch the video and read the rules/scalings before you come in to the gym and don’t forget to read our Tips and Strategies.
– If you’re not competing in the open, don’t be scared – there are various ways that this workout can be scaled to give you a great training effect.
– If you’ve already done it, you’re welcome to come in to do some other training or to repeat the workout for more of a training effect (scaled possibly).
– We can never have too many supporters so if you’re not busy, please come down and cheer on your fellow athletes.

CrossFit Open 15.2
– As per last week the gym will open at 7.30am with the first heat at about 8.00am. Things will flow a bit quicker this week with the WOD being shorter (depending on how far you progress) than last week so please be at the gym by 8.00am at the latest so you can hear the brief even if you don’t want to be in an early heat.
– Be sure to watch the video and read the rules/scalings before you come in to the gym and don’t forget to read our Tips and Strategies.
– If you’re not competing, please feel welcome to come in for the workout. We can scale and modify this workout as per any so don’t be put off by the competition aspect.
– We can never have too many supporters so if you’re not busy, please come down and cheer on your fellow athletes.
– Bring your appetite and your wallet. Marie will be serving baked spuds again after the WOD for our equipment fundraiser!

*A reminder to Open competitors that the workout is released at 11.00am and that you are welcome to come in to the gym today for recovery work or to experiment with the WOD before you hit it on Saturday.

*Non Open competitors – today’s sessions will be open gym format with normal session times.

A. Power Clean 3-3-3-3-3-3-3
*Touch and go.

B. 15-12-9-6-3 reps for time of:
Power Clean 60/40kg
Burpee (over bar)
Run 200m

Notes: The aim for the power cleans is to do mostly touch and go reps. The rounds do not have to be done unbroken but maybe something like 10/5 for 15 and 8/4 for 12 etc. If 60/40kg is going to have you doing singles from the start you should look at scaling back.

CrossFit Open: 15.1 & 15.1A

*Don’t forget to bring your appetites and spare change for our fundraising breakfast. These will happen each week with all proceeds going straight back into equipment for the gym.

Open competitors:
– Please make sure that you have watched the attached video and read the standards/rules before coming in to compete or judge.
– The gym will be open at 7.30am and the workout will run in heats of 4-8 people. These will be filled in a first in best dressed order – if you want an early spot, get in early and write your name on the board. The last heat will run at 9.30, so don’t be late!
– If you plan to video your effort, please be aware of the standards and bring your video equipment with you with plenty of memory and battery life.
– Finally, have a read of our Tips and Strategies for 15.1.

Non competitors:
– You are more than welcome to join for fun. You will not need a judge/counter – it’s just like a normal workout.

Everyone:
Don’t forget to have fun. Don’t be nervous, you do workouts everyday and this is just another one!