Bootcamp

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AnnouncementsHappy Birthday Josh Vandenberg for Thursday!CrossFit JAK Elite - JAK Bootcamp Warm-up (No Measure)2 Rounds 150m Run 300m Airdyne 5 Plank walkouts to hip opener 10 Wide leg squats Emu walkMetcon (No Measure)Tabata- You Pick- 2 Rounds E.g DU’s , Tap swings, Front squats , Hollow Hold 5 x 5…

JAK Fit-Kids

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Announcementsnew class Wednesdays CrossFit Kids Juniors 3.30pmHappy Birthday Josh Vandenberg for Thursday!CrossFit JAK Elite - JAK Fit-KidsWarm-upWarm-up (No Measure)**Jog over to beach with 1 Dumbbell + mobilityMetcon (No Measure)Sand obstacle X 5 Rounds Zig Zag Sprint around cones Commando Crawl Forward Bound 10 x Push-ups Sprint around cone AMRAP -…

Friday WOD Oct 20

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AnnouncementsBirthdays this week Peter Laybutt Thursday, Christine McFads Saturday & Bell Gan Sunday!new class Wednesdays CrossFit Kids Juniors 3.30pmget your shirt orders in via FB or form on deskCrossFit JAK Elite - CrossFitWarm-upWarm-up (No Measure)5mim Row, Run, DU or AD *mobilityStrengthPistols (4 x 10)Pull-ups (4 x sub-max)Floor Press (5-5-5-5)MetconMetcon (No…