IMPORTANT UPDATE: 2015 GYM HOURS (effective from 08.01.2015)
Please see Open Gym Rules at the bottom.
Trainer Warm Up 15 Min.
SKILL: Handstand Walk/Handstand (10 Min.)
Competition: 100m for time (Shuttle 10 x 10m)
Fitness: Practise Handstand Walk or HandstandHold at your most difficult progression. (Hold-Tappings-Sidewalk against Wall)
„WOD“
„TEAM ADMIRAL“
in teams of 2, only 1 athlete works at a time.
6 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 70/45//45/30kg
20 Box Jumps, 24/20″
Athletes may split Reps as needed.
Score: Time Time Cap: 20 Min.
NO EXCUSES
Open Gym Rules:
The Purpose of Open Gym Usage is to improve your fitness.
You are using Open Gym at your own risk. Improper use will result in ejection and prohibition.
TERMS OF USE:
- Check In and Check Out. Athlete must sign in when using Open Gym and sign out by name, date and times.
- Clean Up. Put weights back and remove „Sweat Angels“.
- Respect Trainer´s Privacy. You are working on your own, please respect trainer´s privacy either working out themselves or personal train clients.
- Know Open Gym Hours. No Open Gym on Holidays. Open Gym Hours may be cancelled at any time. If there is a change in schedule we will communicate in social media (Blog or Facebook). It is your responsibility to check out changes in advance. Please do never call us for Open Gym Hours. We are either coaching on the floor or working out ourselves.
Thank you for your cooperation.
Your CrossFit Salzburg Coaches.
