Crossfit WOD

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Siobhan at the Spink on Sat morning . Well done to every one who showed up.It was out of this world ,we will doin this again very soon!

Next Fundamentals class:
The next fundamentals sessions will start up on tuesday the 19th at 7:30pm. This class runs Tues and Thurs week 1 and Monday, Wednesday, and Friday week 2.

I wanted to post this email we got from Ian in vancouver who trained with us over the last few weeks.It was great havin you mate and all the other crossfitters we get passing by for a WOD.It makes you look at the wide world of crossfit and how it is great to be part of such a positive movement in the fitness world.To be at the leading edge of anything is a exciting thing for sure.

Hi Michael,

I made it back to Vancouver yesterday after a very enjoyable trip to
Dublin.  Thank you very much for letting me drop into your classes and
keep up my crossftting in the 3 weeks i was there.  I had a great time
working out at your gym.  You have a great facility, welcoming and
friendly students and top notch instruction.  I was even able to hit a
couple of pr’s!  I plan to be back in september and look forward to
seeing the new space!  I will bring a couple of tshirts for you and
Dave – let me know what sizes work for you guys.  If you are ever in
Vancouver or New York me know.


A1Press 5×5 rest 2 mins
A2 CTB pull ups AMAPx 5 rest 2 mins

Met con:
5 rounds
20 KB swings unbroken
40 sit ups

Noise-Canceling Devices for a Good Night’s Sleep
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