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Daily workout & blog

  • SATURDAY 22-07-2017

    By on 22-07-2017

    HAPPY BIRTHDAY TO NICOLE GENADE AND DONOVAN FRASER! GI JOZI 1 minute at each station followed by a 30 second transition to the next station. 5 Rounds Air Bike Ski Erg Front Rack DB Step ups (20/24″) Wall Balls 10m Shuttle Sprints BB CLUB A. SNATCH 65%x3 2×3, 70% 3×2,...

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  • FRIDAY 21-07-2017

    By on 21-07-2017

    HAPPY BIRTHDAY TO COACH LISA VAN DER LINDE, BRANDON DABROWA AND RYAN DE BOOM!

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  • THURSDAY 20-07-2017

    By on 20-07-2017

    HAPPY BIRTHDAY TO MAURICE VALENTE, SHANNON BRITT, DEAN MORRIT AND WALTER DELL’ERBA! GI JOZI For Time: Ski Erg, 500 m 40 Wall Balls, 5/7kgs 30 Russian Twist (L+R = 1) 20 Knee Tucks / Toes to Bar 10 Renegade Row 1km Air Bike 10 Renegade Row 20 Knee Tucks...

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  • WEDNESDAY 19-07-2017

    By on 19-07-2017

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  • TUESDAY 18-07-2017

    By on 18-07-2017

    HAPPY BIRTHDAY TO LUTHER KING! CROSSFIT GI JOZI 2 Rounds – Work in Groups of 3 rotate when station clear. AMRAP 7 min Ski Erg 12/15 Cal Ball Slam x 15 Plate Sit Up and Press x 10 Rest 2 min AMRAP 7 min Air Bike 10/12 cal Plate Good...

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