Daily WOD

Saturday, 11/01/20

This workout is dedicated to recognising the devastating impact on human and native lives from the recent and ongoing bushfires, and also the courage and perseverance of so many to help each other find a way through this disaster. With many fake fundraising websites around, the...

10 January, 2020 / 1 Comment

Friday, 10/01/20

Over the next three weeks all Friday afternoon sessions will be regular CrossFit classes - 4, 5, and 6pm. When the Teens classes resume on January 29 (Tuesday) the Friday afternoon sessions will be: 4pm - CrossFit 5pm - Teens + Open Gym 6pm - CrossFit A) 5 rounds of: 2 Presses 4...

09 January, 2020 / 1 Comment

Thursday, 09/01/20

- regular class at 5pm (CF Kids begins January 30) A) Bench Press 3 RM B) Back Squat 3 RM C) 10 rft: 3 Burpees (6”) 6 Alt DB Snatches (20/15kg) - 7 minute time cap ...

08 January, 2020 / 1 Comment

Wednesday, 08/01/20

**New session - 7pm Skills This class will primarily have a gymnastics focus but everything CrossFit is on the table. Spend some time learning, progressing and refining specific skills with Coach Brendan. Expect some fitness too. We also have Paige's farewell this Saturday at the Story Bridge...

07 January, 2020 / 2 Comments

**Two classes added to the timetable

The new year brings some new opportunities. 1) Wednesday, 7pm - Skills This class will primarily have a gymnastics focus but everything CrossFit is on the table. Spend some time learning, progressing and refining specific skills with Coach Brendan. Expect some fitness too. 2) Friday, 6pm - CrossFit Class (regular...

07 January, 2020 / 0 Comments

Tuesday, 07/01/20

HIIT classes are back on. 7pm Tuesday and Thursday evenings. A) Deadlift 3 RM B) AMRAP in 20 minutes: 3 Deadlifts (140/100kg) 6 Strict Ring Dips 9 KB Swings (32/24kg) 12 Box Jumps (32/26”) 15 Calories ...

06 January, 2020 / 1 Comment

Monday, 06/01/20

- normal timetable resumes A) Hang Clean Pulls 5-5-5 B) Hang Power Cleans 5-5-5 C) Games Open 11.5 (half) AMRAP in 10 mins: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Balls (9/6kg) ...

05 January, 2020 / 2 Comments

Saturday, 04/01/20

Class times today: 7am, 8am. On Monday we return to the regular timetable including HIIT (Tuesday and Thursday 7pm) and Olympic Lifting (Thursday 5am and Saturday 7am). Teens and Kids classes will resume the week beginning January 28. A) Deadlift 8-8-8-6-6-6-4-4-4 B) REMOM x 5 rounds 7 Power Snatches 20 - 60 Double Unders 10...

03 January, 2020 / 1 Comment

Friday, 03/01/20

Class times: Friday - 6am, 9.30am, 5pm, 6pm. Saturday - 7am, 8am. "JJ" For time: 1-2-3-4-5-6-7-8-9-10 Squat Cleans (85/57.5kg) 10-9-8-7-6-5-4-3-2-1 Parallette HSPU (6/4" deficit) ...

02 January, 2020 / 2 Comments

Thursday, 02/01/20

Class times for Thursday and Friday 6am 9.30am 5 and 6pm Solo or Partner WOD "2020" For time, in any order, 20 reps of: Box Jumps (24/20") KB Swings (24/16kg) Weighted Lunges (24/16kg) SDHP (24/16kg) Pushups Toes-to-Bar Back Extensions Plank Jacks Calories (Bike) DB Thrusters (10 x L, 10 x R. 1 x 20/15kg) DB Snatches (20/15kg) Weighted Stepups (20/15kg) Russian Twists (20/15kg) Lateral Jumps...

01 January, 2020 / 2 Comments