Month: August 2011

KEN BLOCK GYMKHANA FOUR

Rest Day

 

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03/09 1030hr-1200hr = FGB Clinic

 

10/09 1030-1200hr = CrossFit FireCity Opening Ceremony

All Athletes gather at CFSG 1000hr for warm up before heading down to Crossfit FireCity

 

WELL DONE TO ALL PARTICPANTS

Hang Power Clean

 

70% x 2 x 10

 

Then

 

Alternating TaBaTa

Pull Up

Box Jump

 

 

Big Shout Out to Head Trainers Brett, Tracy & Juria for a great Cert. Well Done to all Participants of the CrossFit Level 1 Cert, you guys rocked the weekend

 

level 1

 

SELAMAT HARI RAYA

Dear All, Box is closed today. Wishing all our Muslim Friends Selamat Hari Raya

 

 kadraya6

 

MEET OUR ATHLETE – YANG THE TYPHOON

***Dear Athletes, The Box will be closed tomorrow for Holidays. Wishing all Muslims friends Selamat Hari Raya***

 


 

 

Athltete : Gabriel Yang

Rank : Warlord

Callsign : Typhoon

Age : 23

Sports : National Wrestler / Judo / Rugby

  

(In Blue)

 

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 yang

 

Sports Achievements :

 

Judo

2001 – National School’s individual ‘C’ boys Heavy Weight – 1st

2002 – National School’s individual ‘B’ boys Middle Weight – 3rd
            
– Victorian International Open Competition U90kg – 3rd

2003 – National School’s individual ‘B’ boys Heavy Weight – 3rd

2004 – National School’s individual ‘B’ boys Heavy Weight – 3rd

2005 – National School’s individual ‘A’ boys Heavy Weight – 3rd

2006 – National School’s individual ‘A’ boys Heavy Weight – 3rd

2011  – Trisakti university open(Indonesia) U90kg – 1st

 

Rugby

2005 – Republic Singapore Navy Invitation Rugby 10’s

              – Plate Champions

             – M1 Rugby 10’s – Plate Champions

2006 – Police Cup Rugby 15’s– Plate Champions

2010  – Quad University Championship – 2nd

 

Wrestling

2009 – Philippines Invitational U90kg – 1st

             – WFS National Team Selection U90kg – 1st

            – SEA Games (Laos)– Participant

2011  – WFS National Team Selection U84kg – 1st


Snatch Balance

1-1-1-1-1

 

Then

 

Alternating Tabata

KBS 2 Pood / 1.5 Pood

Double Under

 

TAKE NOTE OF CLOSING TIMES

***Dear Athletes, The Box will be closed during these times please take note***

27th August - 28th August : Crossfit Level 1 Certification

30th August : Hari Raya Public Holiday

 

cfsg logo

 

CROSSFIT LEVEL 1

***Dear Athletes, The Box will be closed 26th Aug 1000hr - 28th Aug for the Crossfit Level 1 Certification. Classes will resume as per normal 29th Aug Monday***


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Power Snatch

 

1-1-1-1-1

 

Then

 

35, 25, 15 WallBall 10Kg / 5Kg @ 10" Target

Between Sets do

5 Muscle & 230m

 

LEARN THE LADY LANGUAGE

Rest Day

 

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