Workout of the Day

01 Apr Sunday, 02/04/17 – Rest Day

31 Mar Saturday, 01/04/17

Classes return to normal except that there is no longer a set Barbell Free class time. A Barbell Free modification of the WOD will be put on the board each Saturday for those that would still like to have that option. Weightlifting will be on at 7am...

30 Mar Friday, 31/03/17

At this stage the gym will be open as per usual on Friday with Weightlifting on at 5am. The 5pm Weightlifting session is on hold for the time being although it is Open Gym and you are welcome to come in and work through the...

30 Mar Gym closed this afternoon.

All members..It's a tough call but the gym will be closed this afternoon. As I hope you can appreciate I really have no idea what to expect from the weather this afternoon but given the advice from authorities to schools and businesses I feel it's...

29 Mar Thursday, 30/03/17

A) Power Snatch - 10 minutes to build to heavy touch'n'go doubles B) Partner WOD AMRAP in 20 minutes: 15 Cal Row 12 Power Snatches (35/25kg) 9 Toes-to-Bar - Alternate after each round is completed. i.e. Partner A completes one full round while B rests, then B completes one full round while A rests...

28 Mar Wednesday, 29/03/17

A) EMOM for 8 minutes: 4 Front Squats B) For time: 800m Run 60 Double Unders 40 KB Swings (24/16kg) ...

27 Mar Tuesday, 28/03/17

A) EMOM for 8 minutes: 4 Deadlifts B) Alternating EMOM for 16 minutes: 4 Power Cleans 2 Rope Climbs (shin protection) or 4 Muscle-Ups or 15/12 Cal Row ...

26 Mar Monday, 27/03/17

A) EMOM for 8 mins: 4 Strict Presses - off the deck B) AMRAP in 15 minutes: 5 Burpees over the platform 20 LH DB Power Snatches (20/15kg) 15 Toes-to-Bar 5 Burpees over the platform 20 RH DB Power Snatches 15 Toes-to-Bar 200m Run   ...

25 Mar Sunday, 26/03/17 – Rest Day

25 Mar Saturday, 25/03/17

6am through to 9am, then again at 4pm. Open 17.5 10 rounds for time: 9 Thrusters (43/29kg) 35 Double Unders - 40 minute time cap. https://www.youtube.com/watch?v=VU9I0t8zPpA...