Ekka Show Holiday 7am sharp - Coached Class. The posted workout is very high volume. Consider the scaling options below and come to the gym with a plan. 7am to 9am - Open Gym for people not doing "Gaza". (Gym closed all other times) If you want to...
There have been a couple of changes and additions to the timetable. - Monday Open Gym: 7 - 7.30pm. - Friday CrossFit class: 4pm (No Open Gym between 4 and 5pm) - Friday Open Gym: 5 - 6pm The Gymnastics classes on Friday afternoon will alternate between 4...
If you have been doing any of the extra classes or are considering this option check out the "CrossFit Plus" membership package in the "Timetable and Pricing" page. WOD A) 15 minutes to find a heavy 3 x Touch'n'Go Clean B) For time: 21 Power Cleans (45/30kg) (^62.5/45kg) 42 Wall Balls (9/6kg) 15 Power...
6am, 8am - CROSSFIT 7am - Weightlifting ($5, included in CrossFit Plus and Development Squad), Barbell Free (CrossFit met con without barbells or heavy weights) Today we are running the workout in memory of CrossFit CrossAxed member Justin Cullen who tragically lost his life recently. For more...
A) Deadlift 3-3-3-3-3-3 - 10 minutes to build to 75% then every 2 minutes B) 0:00 - 2:00 AMRAP Rope Climbs then For time: 30 Overhead Lunges (20/15kg) (for a tougher challenge use a barbell or fat bar + weight) 20 Burpees (6") - time starts immediately at the 2 minute mark. CrossFit has something to offer...
7 rounds, not for time: 3 Front Squats @80% 5 Over-the-Shoulder Deadballs ...
Due to the response we had on Saturday the timetable will be adjusted as follows: 6am CrossFit 7am Weightlifting and Barbell Free 8am CrossFit - The Weightlifting class is open to the Development Squad and available to all members as per the current arrangement of $5...
EMOM 0:00 - 5:00 3 Hang Snatches @60% of 1RM Snatch 5:00 - 10:00 1 Hang Snatch @70% of 1 RM Snatch 10:00 - 15:00 5 Power Snatches @60% of 1RM Power Snatch ...
- Comp training trial week starts today. See the Trainers for extra work. WOD 2 x 10 minute AMRAPs A) 200m Row 10 Push Presses (45/30kg) (^62.5/45kg) 10 Deadlifts (45/30kg) (^62.5/45kg) B) 20 Toes-to-Bar 10 Pull-Ups (^Chest-to-Bar) 10 Med Ball Cleans (9/6kg) - Look after your hands - Sub Kick Back Burpees for Pull-Ups if your hands...
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