Author: Jim King

07 Jan Sunday, 08/01/17 – Rest Day

06 Jan Saturday, 07/01/17

6:00, 7:00, 8:00am CrossFit classes 5 rounds for time: 400m Run 15 Pull-Ups 15 HSPU 7:00am Weightlifting ...

05 Jan Friday, 06/01/17

Weightlifting A) 1 Clean + 2 Front Squats + 1 Jerk B) Clean Pulls 5 - 5 - 5 - 3 - 3 - 3   https://www.youtube.com/watch?v=pimWtkGIZa4...

04 Jan Thursday, 05/01/17

A) Power Snatch - 15 minutes to build to heavy singles B) For time: 42 Wall Ball (9/6kg) 21 Power Snatches (45/30kg) 30 Wall Ball 15 Power Snatches 18 Wall Ball 9 Power Snatches - 15 minute time cap ...

03 Jan Wednesday, 04/01/17

A) AMRAP in 5 mins: 10 Deadlifts (100/70kg) 10 Box Jumps (24/20") B) EMOM for 5 mins: 5 Dumbbell Bench Presses C) EMOM for 5 mins: 8/6 Cal Row 1 Rope Climb or 3 Muscle-Ups or 5 Dips  ...

02 Jan Tuesday, 03/01/17

NORMAL TIMETABLE RESUMES. A) Front Squat 5 - 5 - 5 - 5 - 5 B) 10 rounds for time: 7 KB Swings (24/16kg) 7 Situps (to KB) - 8 minute time cap. ...

01 Jan Monday, 02/01/17

8am class only. We really are excited! "Renè" 7 rounds for time: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *10/5kg vest. We have a limited number of weight vests. Bringing your own is the only guarantee of having one if you're considering it.    ...

31 Dec Sunday, 01/01/17 – Rest Day

HAPPY NEW YEAR! 2017 starts tomorrow. Whatever your fitness goals are, we're here to help you achieve them. WOD at 8am Monday. Come get it.    ...

30 Dec Saturday, 31/12/16

GYM CLOSED. Here is a workout that you can do in a park or at home. "Annie" For time: 50 - 40 - 30 - 20 - 10 Double Unders Situps - For bonus points hold a 30 second Handstand against a wall at the start of each round and finish...

29 Dec Friday, 30/12/16

GYM CLOSED. Here is a workout that you can do in a park or at home. - Begin the workout by performing 1 Burpee and then running as far as you can in the time remaining until the end of the minute. - At the start of...