Workout of the Day

10 Oct Wednesday, 11/10/17

"Emily"   10 rounds for time: 30 Double Unders 15 Pull-Ups 30 Squats 100m Sprint   - rest 2 minutes ...

09 Oct Tuesday, 10/10/17

A) E2M 3 rounds: 20/15 Cal Row ME DB Bench Press B) 6 minutes to build to a heavy Clean and Jerk double C) E2M 3 rounds: 20 KB Swings (24/20kg) ME Burpees (6") D) EMOM for 6 minutes: 2 Clean and Jerks ...

08 Oct Monday, 09/10/17

E3M for 7 rounds: 5 Front Squats 50 Double Unders 5 HSPU ...

08 Oct Sunday, 08/10/17 – Rest day.

06 Oct Saturday, 07/10/17

7am Weightifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   Next week we farewell Yatzel Rubio. Yatzel has been a member for the past 5 months and is returning to her home town of Mexico City. Initially she was very sad to be leaving Australia but since the earthquakes...

05 Oct Friday, 06/10/17

A) AMRAP in 12 minutes: 12 Situps 9 Pull-Ups 6 HSPU   B) 3 rounds for time: 40 Wall Ball (9/6kg) 15 Power Cleans (60/40kg) ...

04 Oct Thursday, 05/10/17

A) Split Jerk - 20 minutes   B) For time: 50 Cal Row 50 Toes-to-Bar ...

04 Oct Members please note

We have had a strong interest in the option to run a CrossFit Kids class on Thursday afternoons at 5pm. As this was a new addition to the timetable we needed to wait and see if we had the numbers to justify the timetable change....

03 Oct Wednesday, 04/10/17

A) Snatch - 20 minutes   B) "Jeremy" For time: 21-15-9 OHS (45/30kg) Burpees (6") ...

02 Oct Tuesday, 03/10/17

4 rounds for time: 25 Push Presses (45/30kg) 400m Run 5 Muscle-Ups 40 Double Unders ...