Monday and the week ahead…

A great weekend just gone -  the usual Saturday morning awesomeness, fuelled by Pure Delish, and some fun at the beach on Sunday to cap it off....

Short week rolling into the Xmas break, don't forget to check the schedule..           it's over here in the right hand column, look...   ==>>

Final 3 Days of Fitness too.

Today is our annual CFNZ vs RCF09 virtual comp!!

There are two ways you can score points for your gym - turning up and writing up a score.  We're competing on average attendance and average score, so no matter your ability, you can contribute.

Tuesday we're going to dose you up with Good Green Stuff ahead of what is likely to be a festive next few days.

And Wednesday is the one you've been waiting for - The 12 Days of Fitness workout.  Just like the song, only with exercises instead of weird gifts that no one would actually give to their true love unless they were wrong in the head.....

FITNESS

Front Squat 5RM

Then,

Thruster

Russian Swing

Medball Situps

Rest

One minute at each station

3 rounds for total reps

PERFORMANCE

Front Squat 5RM

Then,

TTB

Thruster 40/25kg

KB Swing 24/16kg

Rest

One minute at each station

3 rounds for total reps

karina

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