CrossFit

Thursday 15th March 2012

The 4th workout for the CrossFit Open is…

Complete as many rounds and reps as possible in 12 minutes of:
– 150 Wall balls (20lbs to 10′ target/14ibs to 9′ target)
– 90 Double-unders
– 30 Muscle-ups

IMPORTANT INFORMATION!

For those competing in the CrossFit Open and wanting to complete the workout at the gym you must book in a time so that you can be assigned a judge, you cannot just turn up.

The time slot you choose is not the time you arrive at the gym to start warming up nor is it the time you start setting up your equipment.

The time slot is the time the workout will start!

If you wish to warm up please arrive at the gym in time to do so. You need to have all your equipment ready before your allocated time slot.

It is the your responsibility to know the movement standards and have all your equipment set up it is your judges responsibility to check it’s correct.

If you are not ready when the workout is due to start you will lose your time slot and you will have to re-schedule.

Below is a list of time slots available! The number in brackets next to the time slot is the maximum number of people who can be booked in at that time slot NOT the number of people already booked at that time.

(Example (2/4) – 2 out of 4 spaces are remaining)

You cannot book for anyone but yourself.

To secure your spot please text 07545593254 with the day and time slot and your name!


THURSDAY 15th March

7.15am (1/1)

7.30am (1/1)

7.45am (Full) Will

8.45am (Full) Ellie

9.00am (Full) Louisa

9.15am (1/1)

5.45pm (Full) Tabs / Peter

6.00pm (Full) Steve / Danny B

6.15pm (Full) Ian R / Alahna

8.00pm (1/1)

8.15pm (2/2)

FRIDAY 16th March

7.15am (Full) Juris

7.30am (Full) Steve

7.45am (Full) James McD

8.45am (1/1)

9.00am (1/1)

9.15am (1/1)

5.45pm (1/2) Anna

6.00pm (Full) Caron / Charlotte McAlpine

6.15pm (Full) Lotti /Will

6.45pm (Full) Dan McG / Chris McG / Gen

7.00pm (Full) Manik / Niall / Jamie V

SUNDAY 18th March

12.15pm (1M/ 1W) Rowan

12.30pm (1M/1W) Pabsy

12.45pm (Full/1W) Robbie / Gareth

1.00pm (Full) Alahna / Simon (Mr T) / Peter

1.15pm (Full/2W) Tabs / Jamie V

1.30pm (Full/2W) Jammy / Paulie

1.45pm (Full/2W) Dave / Carl Neild

Anyone who is not a member of CrossFit Central Manchester and would like to complete the Open workout can do so by booking a time slot as mentioned above.

Drop- in rates are £15 for “non-affiliate members” and £10 for “affiliate members”

(Affiliate members are people who are from a gym that is apart of the CrossFit affiliation programme. If your gym is not a CrossFit affiliate then you will be classed as a ‘ non-affiliate member.)