Daily WOD

A) Snatch Pulls 6 x 3 - pause at 1” - mid-thigh - reset grip every rep   B) Snatch Pull + Power Snatch + Snatch   10 x 1   or   B) 5rft: 8 Power Snatches @ 70% 30/24 Calories ...

AMRAP in 20 minutes: 8 LH KB Thrusters (1 x 24/16kg KB) 40 Double Unders 20 Pull-Ups 8 RH KB Thrusters 40 Double Unders 20 Pushups ...

- shirts and hoodies have arrived, go and see Loz or Kim at the front desk to pick up your order     A) E90S x 7   2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges     B) Push Press 5-5-5-5-5 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) AMRAP in 7 minutes: 14 Toes-to-Bar 14 Calories 28 Double Unders   B) AMRAP in 7 minutes: 7 Burpees 7 Goblet Squats (20/15kg) 14 Alt DB Snatches (20/15kg)   C) EMOM x 7 rounds 7 Dips 7 Banded Pull-aparts ...

New class times begin today: 6 - 7am CrossFit 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit 10 - 11am CrossFit Kids   A) "Yeti" For time: 25 Pull-Ups 10 Muscle-Ups 2400m Run 10 Muscle-Ups 25 Pull-Ups   or   B) "Abbate" For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run [vc_row css_animation="" row_type="row"...

A) Hang Power Snatch   8-8-6-6-4-4-4-4   - 12 minutes   B) AMRAP in 12 mins: 12 Calories 12 Wall Balls (9/6kg) 36 Double Unders ...

A) Clean and Jerk 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) For time: 18-16-14-12-10-8-6-4-2 OH Lunges (1 x 20/15kg) Calories Box Jumps (24/20”)   We say farewell to this dynamic duo at the end of the week. All the best to Kara and...

A) 0 – 10:00 12 rft: 5 Thrusters (2 x 20/15kg) 5 C2B Pull-Ups   B) 10:00 – 15:00 EMOM 10 KB Swings (24/16kg)   C) 15:00 – 25:00 12 rft: 5 Burpees 5 Hang Power Cleans (60/40kg) [vc_gallery type="image_grid" images="23148" img_size="full" column_number="2" grayscale="no"...

A) E2M x 6 50 Double Unders 10 HSPU 10 Toes-to-Bar   B) Overhead Squat 8-8-6-6-4-4-4-4 - 12 minutes ...

A) AMRAP in 10 mins: 10 Deadlifts (100/70kg) 10 Dips 20 Box Jumpovers (24/20”) 20 Situps   B) AMRAP in 10 minutes: 10 Calories 10 Pushups 20 Squats 20 Bicycles (L+R=1) ...

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.