inside the box – Tuesday 17th January


Tuesday 20th October 2015

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Great work from everyone who attended yesterdays classes. Everyone moved very well.

Today’s workout is:

‘Grace’

For time:

30 x Clean and jerk


Bank Holiday Monday

 

 


Friday 22rd May 2015

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FOCUS:

BS 5×2

WOD:

Kelly


Thursday 14th May 2015

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FOCUS:

Snatch complex

WOD:

7 RFT

6 Front rack lunges

5 Bar muscle ups


NEW CLASS ANNOUNCEMENT – CHILDREN’S BOXERCISE®

NEW CLASS ANNOUNCEMENT – CHILDREN’S BOXERCISE®

Starts Saturday 9th May – 11am @ Crossfit Central Lancaster. 11168123_1128531413831035_7858135346694112952_o

This session is structured for ages 7 – 11 year olds.

Boxercise® is a FUN way to encourage children (and adults) to be more active. It combines boxing (without the physical contact) and exercise to make a fun, energetic and addictive workout. It helps enhance hand-eye co-ordination, balance and timing and it encourages teamwork.

Sessions will include learning different punch combinations and boxing footwork patterns with gloves and pads being introduced once the basic concepts and safety points have been taught.

The first session is FREE so comment below to book a place for your child or contact Danny Wisniewski at Crossfit Central Lancaster.

Parents – why not take part in the Synergy Bootcamp session running at the same time. Check out the Synergy Bootcamp facebook page for more information.

Please contact Christine Harwood or comment below if you have any questions.

Thanks 

 


Wednesday 6th May 2015

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Prepare for tough one today.

Focus:3 x Hollow rocks

Wod: 25 Min AMRAP

400m Run

10 STOH

12 T2B

15 Burpees


Monday 13th April 2015

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You must have dreams and goals if you are ever going to achieve anything in this world. – Lou Holtz

This week brings the start of our April fundamentals. As always I’m looking forward to meeting new people and introducing them to CrossFit.

As for the main class you have a lovely running and wall ball couplet, happy monday!


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Team WOD Friday

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