Saturday 25 October

simone_thruster“Mount Team Nationals Taster”

- a little cross section of what our teams are tackling this weekend!  Remember, just 9am today and 10am yoga, then a 530pm only on Monday.


Standing Broad Jump for distance

- 3 attempts

Standing Triple Jump for distance

- 3 attempts

Slamball Shotput for distance 9/6kg

- 3 attempts on each arm


20 KB Swings

15 Medball Situps

10 Goblet Lunges

2 Wall Walks

100m Run with 20/10kg

AMRAP in 25mins


20 KB Swings 32/24kg

15 TTB

10 Goblet Lunges

5 Wall Walks

100m Run with 20/10kg

AMRAP in 25mins

Programming – art or science?

Coming to the end of the first week of our new program phase.  How did you find it so far?  Main changes are more regular accessory work in with the main strength movement, dedicated mobility work in between drills and skills, plus a little more emphasis on practice and quality in the conditioning pieces. SometimesContinue Reading

RCF09 Member Spotlight – Amanda Walker

Krista caught up with Amanda just today, where she very generously took time out of her hectic final week of study to tell all her fans a little bit about herself…. How long have you been a member at Reebok CrossFit 09? Since mid May 2014 (best birthday present ever) What is your favourite nonContinue Reading

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