Daily WOD

A) Push Press 3RM   - 7 minutes, off the deck   B) For time: 60 Cal Row 50 Deadlifts (60/40kg) 40 Pushups 30 Toes-to-Bar 20 Push Presses (60/40kg)   + 10 Box Jumps (24/20”) each round   Never too young to improve your health and wellness. Legends. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Hang Clean Pull 4 – 4 – 4 – 4   B) Hang Power Clean 4 – 4 – 4 – 4   C) Front Rack Lunge 8 – 8 – 8 – 8 ...

A) 5 rft: 400m Run 15 Pull-Ups 15 HSPU   B) Superset x 5   10 Alt DB Bicep Curls 10 Alt DB Presses   or   10 KB SDHP 10 KG Goblet Squats ...

- we are back on the regular timetable   A) E90S 
Power Snatch   6-6-6-4-4-4-2-2-2   - first set is with an empty barbell   B) W
ith a 15 minute time cap:   42 Wall Balls (9/6kg) 21 Power Snatches (45/30kg) 30 Wall Balls 15 Power Snatches 18 Wall Balls 9 Power Snatches   then AMRAP 5 Burpees 5 OHS 30...

7am, 8.20am only   3 rounds 7 minutes per round 3 minutes rest between rounds   R1 - 800m Run Then AMRAP 80 Double Unders 21 Thrusters (45/30kg)   R2 – 600m Run Then AMRAP 60 Double Unders 15 Thrusters   R3 – 400m Run Then AMRAP 40 Double Unders 9 Thrusters [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A quick thank-you to all of our staff and members for another great year in the box. We take a little break today and tomorrow and kick off another great one on Saturday. Happy New Year champions! [vc_row css_animation=""...

Going out with a bang. This was the first workout we performed this year and (I was recently reminded) back then I said it would also be the last.   Solo or partner WOD   “2020”   For time, in any order, 20 reps...

E2M x 10 - complete 10 rounds of A then 10 rounds of B   A) 1 Snatch 30 Double Unders (or 8/6 Calories) 1 Snatch   B) 1 Clean and Jerk 3 Muscle-Ups (or 6 Lateral Burpees) 1 Clean and Jerk [vc_gallery type="image_grid" images="25042"...

Class times: 6.05am CrossFit 7.10am Legends + regular members welcome 9.30am CrossFit 4.55pm CrossFit 6.05pm Open Gym for strength training.   The journey of a thousand miles, or in this case ten years, begins with a single step. In April this year we celebrated ten...

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