Open Day

Saturday marks 1yr at the box (we have been a CrossFit affiliate for nearly 2 years now) and we want to open up the box for the day for people to come see what this CrossFit stuff is all about! I am sure many of you are banned from talking about CrossFit at home with friends or family so Saturday is your chance to show them what you do and what all the fuss is about.
We really need to help of all our members if this Open Day is going to be a success and we ask that you try to bring as many friends and or family as possible. If they have been considering starting CrossFit, Saturday will be the perfect opportunity to experience it. We rely on word of mouth and have never advertised what we do! Our sole focus is quality coaching that gets results. We are proud of the members and community we are building at the box (where else do you get burpees if you do not introduce yourself to someone you don't know?)and want to expose more people to the magic of constantly varied functional movement performed at high intensity. The day will be really relaxed and informal and you can come and go as you please. So please CFV members help us out!!
The evening will be set aside for a BBQ at my place and all are welcome and we have some live music in the shape of Where's Wally lead singer/guitarist Jack Fender who will play some acoustic stuff! CC may even get on the bongos!!

Here is a rough plan of the day:
11:00am - Meet at the box
12:00pm - Talk - What is Fitness? What is CrossFit?
12:30pm - WOD - CFV members / anyone who would like to try a workout (you need kit)
1:30pm - Meet trainers / members, have a play on the equipment
3:00pm - Go home and get ready!!!!
5:30pm till late BBQ/Music @ Casa de Evans (THIS WILL BE A CHEAT DAY BRING BEER/MEAT)

Look forward to seeing you all there and meeting some of your friends and family! CFV

{A} Warm Up / Mobilise
{B} HSPU Tech Work
{C} For Time:
20-18-16-14-12-10-8-6-4-2 Press Ups
2-4-6-8-10-12-14-16-18-20 Box Jumps 20/24in
{D} 50 Overhead Sit Ups
{E} Stretch / Roll

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