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The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 12th November 2011

Congratulations to Mark Ashman on passing his CrossFit Level 1 Certification.


Swim WOD this Sunday 11am at John Charles Centre, then Competition Training at the box at the later time of 1pm.


"Tabata Smudge"

For total reps:

Tabata Med Ball Cleans 10/7kg

Tabata Swings 24/16kg

Tabata Abmat Sit Ups

Tabata Wall Ball 10/7kg


Tabata Intervals consist of 20 seconds of maximal effort training followed by 10 seconds of rest repeated for a total of 8 intervals.


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