Announcements

SAVE THE DATE FOR THE NEXT TOA SOCIAL – SAT 13 APRIL
1) Wine Tasting at Te Aro Wine 6pm – 7:45pm ($20p/p)
2) 10 Pin Bowling at The Lanes 8pm – 10pm ($15p/game)
Tell us if you are attending via Facebook events or if you don’t have facebook e-mail [email protected]

TOA CrossFit – CrossFit

Strength is 9min EMOM

View Public Whiteboard

Gymnastics Strength

Gymnastics Strength

Kipping Pull up (12-12-12)

Use a box and work on movement pattern. If you can do 2-3 Strict Pull ups you may try using a red or black band for 8reps

Hollow Rocks (20-20-20)

Arch Rocks (20-20-20)

Gymnastics

Pull-ups (4-4-4-4-4-3-3-3-3-3)

Pick a weight or band to chalenge you for 4 reps every min for 5 min

EMOM 1-5

4 Strict Pull ups

EMOM 6-10

3 Strict Pull ups

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