Workout of the Day

06 Jan Wednesday, 07/01/15

For time: 60 Calorie Row 50 KB Swings (24/16kg) THEN 3 x 400m Run 30 Double Unders 20 Power Snatches (35/25kg) 10 Back Squats (35/25kg) ...

05 Jan Tuesday, 06/01/15

Reminder that the doors open at 4:40 am weekdays. We are proposing a timetable change and want your feedback. The change would see Tuesday and Thursday afternoons altered to the following format: 4.00 - 4.30 pm OPEN GYM 4.30 - 5.30 pm CLASS 5.30 - 6.00 pm OPEN GYM 6.00...

04 Jan Monday, 05/01/15

Sorry for the late notice to our early risers - the gym will be open at 4:40am in the mornings. A) 7 minutes: Hang Clean Pulls - heavy doubles B) 7 minutes: Hang Power Cleans - heavy doubles C) AMRAP in 10 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) (half Games Open 11.5) ...

04 Jan Sunday, 04/01/15 – Rest Day

02 Jan Saturday, 03/01/15

A) 11 minutes to find Thruster 2RM then "Rahoi" AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar-facing Burpees or B) "Tom" AMRAP in 25 minutes: 7 Muscle-Ups 11 Thrusters (70/47.5kg) 14 Toes-to-Bar ...

01 Jan Friday, 02/01/15

Back to normal class schedule. "The Ghost" 1 minute per station for 6 rounds: Max Calorie Row Max Burpees Max Double Unders Rest Record totals for each movement. ...

01 Jan Thursday, 01/01/15

HAPPY NEW YEAR!! Lace up the boots and get ready to rip into 2015 - maybe after a bit of a lie down today though. Classes will be back to the normal schedule tomorrow, see you then. Krusher's holding on to a little welcome back prezzie until you...

30 Dec Wednesday, 31/12/14

Today: Open Gym 7.00 to 9.00 am Tomorrow: Gym closed Metcon option AMRAP in 20 minutes: 2 Rope Climbs 400m Run 8 Box Jumps (30/24") 16 Dumbbell Ground to Overhead (alt. 1 x 20/15kg) ...

29 Dec Tuesday, 30/12/14

Class times today: 6.00 am 5.30 pm Tomorrow: 7 - 9.00 am Open Gym A) EMOM 5 Power Clean Hang Clean Push Jerk B) Clean and Jerk 10 x 1 C) Front Squat 3 x 5 CrossFit Games 2014 podium finishers - How many hours per day do you workout? httpv://www.youtube.com/watch?v=StMEQAFGzJ4...

28 Dec Monday, 29/12/30

Class times today: 6am 5.30pm A) For time: 100 Double Unders 5 Rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups, 15 Squats) 80 Double Unders 4 Rounds of "Cindy" 60 Double Unders 3 Rounds of "Cindy" 40 Double Unders 2 Rounds of "Cindy" 20 Double Unders 1 Round of "Cindy" B) Optional extra 10 x 250m Row (Rest 30 seconds...