CROSSFIT OPENS 2017 17.4
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!
We will be inside this week, mother nature has been very soggy this week.
$10 for newcomers and our members are free.
CROSSFIT OPENS 17.4 - 9:00-11:30AM
The CrossFit Opens 2017 week 4. 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 17.4 to the best of our abilities.
Once we know the workout for this week we can out plan heats. The heats will consist of 3-4 athletes throwing down. Each athlete requires a judge to score their workout. We will run through a workup thats specific to 17.4 from 9:10-9:30
Bring your energy, bring the fun!
17.4 is 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 102/70 or 61/43
55 wall-ball shots, 9kg/6kg. 10ft/9ft or 9kg/4kg 9ft
55 handstand push-ups or Hand Release Push Ups
Have a look over the Standards below...