Workout of the Day

19 Jan
1

“Dallas 5”   – 5 minutes per station – 1 minute rest between stations   For total reps:   1) Burpees   2) 7 Deadlifts (70/50kg) 7 Box Jumps (24/20″)   3) TGU (20/15kg)   4) 7 Snatches (35/25kg) 7 Pushups   5) Cal Row

18 Jan
1

A) E2M x 5   5 Power Snatches t’n’g 100m Run   B) 5 rft: 10 DB Hang Cleans (2 x 20/15kg) 6 HSPU on the DBs

17 Jan
2

A) Sumo Deadlift – 15 minutes to build to a heavy triple B) 5 rounds for time: 30 Squats 20 Pushups 10 C2B Pull-Ups 5 Sumo Deadlifts @ 75% of A – 15 minute time cap

17 Jan
0

CrossFit Kids kicks off next week! This term we are offering separate classes for teens and pre-teens. The teens class is for kids turning 13 this year or older, and the pre-teens is for kids 7 to 12 years old. Teens classes will be Tuesday, 5pm and Frida ... Continue Reading

16 Jan
2

A) E2M x 8   6 Weighted Dips 6 Clean and Jerks   B) E2M x 8   12 Bulgarian Split Squats (6L, 6R) 6 Strict Pull-Ups

15 Jan
2

0:00 – 10:00 AMRAP 10 Push Presses (52.5/35kg) 10 KBS (24/16kg) 10 Box Jumps (24/20″) 10:00 – 15:00 – rest 15:00 – 25:00 AMRAP 10 HSPU 10 Toes-to-Bar 10 Burpees

14 Jan
1

The carpark is being surfaced on Monday from 7am so it will be off limits for the rest of the day. Access to the gym will be through the Physio front door. Please ensure your shoes are clean before entering. The line marking will go ahead later in the wee ... Continue Reading

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