Class times 6am 7.10am 8.30am E3M x 5 A) 6 Devils Presses (2 x 20/15kg) 9 DB Thrusters 12 Calories B) 6 Strict Pull-Ups 9 Hang Power Cleans (62.5/45kg) 12 Wall Balls (9/6kg) ...
Normal class schedule today (no CF Kids) 5.30am CrossFit 6.30am Weightlifting 7.30am CrossFit 4 x 5 minute intervals A) 50/40 Calories Then AMRAP KB Swings (24/16kg) B) 50 Lunges Then AMRAP Double Unders C) 50 /40 Calories Then AMRAP Pushups D) 50 Box Jumps (24/20”) Then AMRAP Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
Public holiday class times: 6am 7.10am 8.30am A) Dumbbell “T.U.P” For time: 15-12-9-6-3 Power Cleans (2 x 20/15kg DB) Pull-Ups Front Squats (2 x 20/15kg DB) Pull-Ups - 20 min time cap B) Dumbbell Bench Press 5 x 10 ...
NB: Friday and Monday public holiday class times. 6am 7.10am 8.30am Thursday WOD A) Weightlifting or B) 1. 0 – 10:00 AMRAP 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches 10 Situps 2. 12:00 – 26:00 Alt EMOM 12 KB Gorilla Rows (2 x KBs) 5 – 10...
E6M x 5 rounds 15 Toes-to-Bar 250m Row 12 Box Jumpovers (24/20”) 200m Run 9 Power Snatches (52.5/35kg) ...
CrossFit Total 1RM Deadlift 1RM Strict Press 1RM Back Squat Sub - 3 x 5 for each ...
Please keep booking into classes through the Mindbody app. Book the full week ahead, turn up, throw down, have a blast doing it alongside people who want to do it with you and see you give it your...
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