Author: Jim King

For the Monday Public Holiday there will be an Open Gym between 5 and 7pm and the On-Ramp Program from 7 to 8pm. No other classes. A) Push Press 5 RM - off the deck - continuous reps B) 3 rounds for time: 10 Push Presses @ 60% of 5RM 10 Front Squats ...

A) 2 minute Row 1 minute Rest 2 minute Row AMRAP Calories B) AMRAP in 5 minutes 3 Rope Climbs (Bring long socks. Sub 8 strict Pull-Ups) 12 Kettlebell Swings (24/16kg) C) AMRAP in 5 minutes: 40 Double Unders 20 Dumbbell Ground to Overhead (alt. one arm 20/15kg. Change of hands occurs when the DB is on...

Registration for the 2015 Games Open is live. Click here to register. This year there will be an Rx'd Division and a Scaled Division. At this stage you do not need to nominate which division you will compete in. When you register you will be asked...

A) Snatch - 12 minutes to work to a heavy single B) AMRAP in 12 minutes: 10 Calorie Row 10m Weighted Lunge (1 x 24/16kg KB. 1m = 1 rep) 10m Burpee Broad Jump (1m = 1 rep) (alternate the order of the Lunges and Burpee Broad Jumps each round) Here's a few shots...

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