Hey team,
We put out a member’s survey yesterday asking for your feedback! If you can take 5 minutes to fill it in it would be a huge help. We love to use the feedback we receive to continue to improve the gym for you and give you the best experience possible.
Holiday Schedule Updates
The timetable will be changing slightly as we move in to the holiday period:
• Our last Yoga session of this year will be Thursday 1st of Dec and it will return on January 12th of January 2023.
• Base Strength and Base Conditioning will be finishing up on Sunday 4th of December and will return to our timetable on January 16th 2023.
We know you guys love these classes, however with the holidays being a busy time of year, we often see a drop in attendance with them. Good news though, we’ll make sure to program in plenty of strength and conditioning to the normal WODs so that you can still get your fix and when you see them back in January, we’ll hit the ground running with them once again. We will also be running our 12 WODs of Christmas again this year which is an awesome 12 days of challenging workouts which we’d love to see you take on.
BaseFitness Festive Charity Challenge
This year we will be taking on the 1000 burpee challenge! This charity challenge is in aid of EK community food bank. Over the Christmas period last year they helped over 450 adults and 220 children and this year it’ll be no doubt that the numbers in need will be even higher.
The week leading up to the 10th of December we will put a table out where people can drop-off items for the food bank. We will be dropping everything off to the foodbank on Monday the 12th so if you’re able to contribute, we’d ask that your donation is dropped off beforehand.
We understand times are difficult at the moment, so we’re only asking you to contribute if you are able to. Any little bit does help.
Registration is now open for the event on Goteamup and you can get booked in here. All members are welcome to take part and we highly encourage you to do so!
Originally we had said you could complete the 1000 burpees as an individual, duo or trio. However we wanted to open it up further….if 1000 as a duo or trio still seems a big number, then we don’t mind if you ask a few more people to get involved with you and get after the workout however you see fit. It’s all for a good cause and we want as many of you guys taking part as possible.
Thank you and we are looking forward to the day.
Monday
Classic CrossFit
EMOM for 24mins
1- 10 over the bar burpees
2- 12 TTB
3- 1 heavy power clean
Base Strength
A) 5 sets of Pull ups
B)
3 sets of 12 Chest supported rows
Super set with
3 sets of 10 – 20 Press ups
C) 2 sets of 15 Box L-sit chin ups
Tuesday
Funastics
A) Every 90 seconds
3-8 strict HSPU or box scale
B) 1min on / off
1-3 wall climbs
Max wall balls remaining time
x10
Base Conditioning
5km Row
Rest
1.6km Run
Wednesday
Classic CrossFit
A) Build to a 3rm bench press
B)
Every 4 mins x 6 rounds
20/15 kcals
15 box jump overs
15 push press 50/35
Base Strength
Back Squat
A) 3 sets of 10 reps – 3 second lowering on each rep + 2 seconds at the bottom
B) 100 Walking DB lunges
C) 3 sets of
60 seconds side plank each side
Thursday
Heavy Day
A) Build to heavy 3 back squat with 5 sec lower + 5 sec pause on 1st rep
B) 15min AMRAP
5 sandbag to shoulder
75ft box push (slow and steady)
16 reverse lunges with DB in farmers hold
30-45sec hanging knee tuck
Friday
Do you even cardio
A)
2min max kcal bike/run
into 1 min max double unders
rest 3 mins
x5
B)
4 Rounds for quality
20-30 empty Barbell Good Mornings
15 sit ups
Saturday
“Artie”
20min AMRAP
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 reps Thrusters 42.5/30
Sunday
Base Conditioning
Base Strength
