Workout of the Day

A) Squat Clean   E30S x 15 rounds   B ) For time:   400m Run 21 G2OH (20/15kg plate) 9 Bar Muscle-Ups   400m Run 15 G2OH (20/15kg plate) 7 Bar Muscle-Ups   400m Run 9 G2OH (20/15kg plate) 5 Bar Muscle-Ups   - Compare to Thursday, May 5, 2016. [vc_gallery...

Public holiday schedule (no afternoon classes)   Please book in to the classes via the Mindbody app   7am - Legends + CrossFit 8am - CrossFit 9.30 - CrossFit   A) 10 rft:   200m Run 5 Strict Pull-Ups 5 Clean and Jerks (@ 50 - 60% of 1RM)   or   B ) “Abbate” For...

Last day for t-shirt/hoodie orders.   A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg)     - sub Pull-Ups for Muscle-Ups. Aim for a number that you can complete in 2 to 3 sets per round.     B ) Teams of 3   12 minutes   Total metres   200m per interval   You can row, run,...

Tomorrow is the last day for getting in your shirt/hoodie orders.   A) Pause Front Squats   5 x 5   - squat variation for week 3, day 2   _________________   then   B ) Split Jerk   8 x 3   or   C) AMRAP in 15 minutes: 4 Abwheel Rollouts (sub 12 Heel Taps) 8 Pushups 12 RKBS 16...

A) Power Clean   - 8 minutes to build to a heavy triple     B ) E3M x 8   4 Strict Pull-Ups (^Bar Muscle-Ups) 8 Box Jumps (24/20”) 8 Power Cleans (35/25kg) (^50/35kg) 8 Front Rack Lunges (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="25860"...

2 rounds   A) 0 – 4:00 40/30 Calories   B ) 4:00 – 8:00 AMRAP 10 Toes-to-Bar 5 Strict Presses   C) 8:00 – 12:00 150 Double Unders (scale to AMRAP in 2.30 minutes)   D) 12:00 – 16:00 AMRAP 10 Burpees 5 Push Presses [vc_gallery type="image_grid" images="25851"...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.