Author: Jim King

02 Apr Friday, 03/04/15 – Gym Closed

GYM CLOSED today and Monday. We will be open on Saturday, April 4th as per the usual scheduled classes. Also, weather permitting, we are having a fun afternoon in the park on Monday afternoon to celebrate the end of the Open and our 4 year anniversary as...

01 Apr Thursday, 02/04/15

The gym will be closed on Friday, April 3rd and Monday, April 6th. We will be open on Saturday, April 4th as per the usual scheduled classes. We are also having a fun afternoon in the park on Monday afternoon. This will be at the Sherwood...

31 Mar Wednesday, 01/04/15

"Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) httpv://www.youtube.com/watch?v=Qp11uN1syag&index=1&list=PLdWvFCOAvyr2xmURkq27B4z1ufZoO6jSi...

30 Mar Tuesday, 31/03/15

“Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) - 35 minute cutoff - We used to allow old style box jumps for this workout but the sheet will be wiped clean and new style only allowed from now on. For most of you this is...

29 Mar Monday, 30/03/15

Note - The gym will be closed on Friday, April 3rd and Monday, April 6th. We will be open on Saturday, April 4th as per the usual scheduled classes. A) Deadlift 7 - 7 - 7 - 7 B) 2 rounds for time: 20 Pull-Ups (^C2B) 40 Double Unders (^80) ...

28 Mar Sunday, 29/03/15 – Rest Day

27 Mar Saturday, 28/03/15

We will be running the workout in continuous waves until everyone has completed it. Games Open 15.5 For time: 27 - 21 - 15 - 9 reps of: Calories (Row) Thrusters (43/30kg) httpv://www.youtube.com/watch?v=2c6pDE49g2k httpv://www.youtube.com/watch?v=5lzFFI2nnUI...

26 Mar Friday, 27/03/15

A) Double KB Snatch + Thruster 5 x 5 B) Farmer Carry 2 minute challenge Complete as many 10 m shuttles as possible in 2 minutes. Farmer Carry total weight (total of both handles) should be at least 60% of Deadlift 1RM. Score = Kg x Metres C) Tabata Couplet - Row for Calories -...

25 Mar Thursday, 26/03/15

Partner WOD AMRAP in 30 minutes: 40 Situps (Together) 80 Box Jumps (24/20". Alternating 10 reps each) 120 Kettlebell Swings (24/16kg. Alternating 15 reps each) 240 Double Unders (Alternating 30 reps each) 800m Run (Together) ...

24 Mar Wednesday, 25/03/15

“Ryan” 5 rounds for time: 7 Muscle-Ups 21 Burpees (to a target 6" above standing reach) httpv://www.youtube.com/watch?v=FKcnpJSAsbo...