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  • Thursday 16/08/2018

    CrossFit Kwetu – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunCompetition – (60/43) Fitness – 6 rounds for time of: 30 squats 19 power cleans (45/30) 7 pull-ups (banded if necessary) Run 400 meters Health – 4 rounds

  • Wednesday 15/08/2018

    CrossFit Kwetu – CrossFit View Public Whiteboard Mobility To be done pre and/or post wod – Try to do this at least 3 times during the week If you are unsure on the movements please ask one of the coaches. Please ensure you replace ALL mobility gear after use. Myofascial release 1. Foam rolling –

  • Tuesday 14/08/2018

    Announcements Saturday 19th due to painting works at the box. 1 class only at Karura 9:30am – 11am CrossFit Kwetu – CrossFit View Public Whiteboard Warm-up 3 x 10 mountain climbers 10 banded pass throughs 10 banded OHS 3 lat active pull ups Technique EMOM 15 Min 1 – 2 Tempo 3 position squat snatches

  • Monday 13/08/2018

    Announcements Saturday 19th due to painting works at the box. 1 class only at Karura 9:30am – 11am CrossFit Kwetu – CrossFit View Public Whiteboard Warm-up 250m Row 20 Mountain climbers Then – 3 x 8 Cossack Squats 10 banded glute bridges 10 wall squats Into – Tempo back squats 3 x 3 – 4s