May 2014

7.30am MOBILITY 9.30am Skills - Kipping Pull-Ups, Bar Muscle-Ups WOD 6.30, 7.30, 8.30am Every 3 minutes for ten rounds complete the following: 10 KB Swings (24/16kg) 10 Pushups 5 Deadlifts @70% of 1RM httpv://    ...

INVICTUS Capacity Test 4 minutes Max Effort Row for Calories 60 seconds rest 3 minutes Max Effort Pull-Ups 60 seconds rest 2 minutes Max Effort Back Squat (BW / 0.75 BW) 60 seconds rest 1 minute Max Effort Shoulder to Overhead (62.5/45kg) httpv://

A) Clean and Jerk 1RM You can choose to work on C&J for the whole session or with 20 minutes to go move on to the optional finisher: B) For time 600m Run 40 Situps (^T2B) 20 SDHP (35/25kg) (^10 Deadball 50kg+/35kg+) httpv://

The gym will be open at 4pm this afternoon for anyone who would like to join in the Hero WOD "Zeus". Check the Comments for a workout description. This will not be a coached session and is not an Open Gym. MOBILITY 7.30am SKILLS 9.30am - Squats: Tempo training WOD With a...

A) 2 rounds for time: 40m Walking Lunge 800m Run 40 Squats B) Partner WOD (Indian file) For time: 20 Cal Row 20 Sit-ups 20 Med Ball Cleans (9/6kg) 20 Sit-ups 20 Cal Row C) Partner WOD (not for time) 10 Deadball G2S (1 for 1) httpv://


Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.