250217

CROSSFIT OPENS 2017 IS HERE!

SATURDAY

BOOTCAMP 8:00-9:00AM

Vanguard Bootcamp every Saturday morning between 8:00-9:00am is fun for all fitness levels and a great way to begin your fitness journey. The enthusiastic coaches program different workouts each week and our philosophy is good movement. Bootcamp is a tonne of fun while working up a sweat!

Meet at Vanguard Fitness before 8:00am for a chat, stretch and run down on the workouts. From here (if mother nature is on our side!) we will walk the 300m to the HeliPad Park directly behind the gym.

$10 for newcomers and our members are free.

CROSSFIT OPENS 17.1 - 9:00-11:00AM

The CrossFit Opens 2017 is here. Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, do it with your affiliate family!

Today we will each complete 17.1 to the best of our abilities. 

Once we know the workout for this week we can out plan heats. The heats will consist of 2-4 athletes throwing down. Each athlete requires a judge to score their workout. We will run through a workup thats specific to 17.1 from 9:10-9:30

Bring your energy, bring the fun!

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use22.5kg dumbbell and 24-in. box

Ladies use 15kg dumbbell and 20-in. box

Time cap: 20 minutes

MASSAGE 8:00-4:00

Pete will be in for those who have booked an appointment.