Workout of the Day

10 Oct
3

“Emily”   10 rounds for time: 30 Double Unders 15 Pull-Ups 30 Squats 100m Sprint   – rest 2 minutes

09 Oct
2

A) E2M 3 rounds: 20/15 Cal Row ME DB Bench Press B) 6 minutes to build to a heavy Clean and Jerk double C) E2M 3 rounds: 20 KB Swings (24/20kg) ME Burpees (6″) D) EMOM for 6 minutes: 2 Clean and Jerks

08 Oct
2

E3M for 7 rounds: 5 Front Squats 50 Double Unders 5 HSPU

08 Oct
0

06 Oct
1

7am Weightifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   Next week we farewell Yatzel Rubio. Yatzel has been a member for the past 5 months and is returning to her home town of Mexico City. Initially she was very sad to be leaving Australia but since t ... Continue Reading

05 Oct
2

A) AMRAP in 12 minutes: 12 Situps 9 Pull-Ups 6 HSPU   B) 3 rounds for time: 40 Wall Ball (9/6kg) 15 Power Cleans (60/40kg)

04 Oct
4

A) Split Jerk – 20 minutes   B) For time: 50 Cal Row 50 Toes-to-Bar

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