Daily WOD

Weightlifting A) 1 Clean + 2 Front Squats + 1 Jerk B) Clean Pulls 5 - 5 - 5 - 3 - 3 - 3   https://www.youtube.com/watch?v=pimWtkGIZa4...

A) Power Snatch - 15 minutes to build to heavy singles B) For time: 42 Wall Ball (9/6kg) 21 Power Snatches (45/30kg) 30 Wall Ball 15 Power Snatches 18 Wall Ball 9 Power Snatches - 15 minute time cap ...

A) AMRAP in 5 mins: 10 Deadlifts (100/70kg) 10 Box Jumps (24/20") B) EMOM for 5 mins: 5 Dumbbell Bench Presses C) EMOM for 5 mins: 8/6 Cal Row 1 Rope Climb or 3 Muscle-Ups or 5 Dips  ...

NORMAL TIMETABLE RESUMES. A) Front Squat 5 - 5 - 5 - 5 - 5 B) 10 rounds for time: 7 KB Swings (24/16kg) 7 Situps (to KB) - 8 minute time cap. ...

8am class only. We really are excited! "Renè" 7 rounds for time: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *10/5kg vest. We have a limited number of weight vests. Bringing your own is the only guarantee of having one if you're considering it.    ...

HAPPY NEW YEAR! 2017 starts tomorrow. Whatever your fitness goals are, we're here to help you achieve them. WOD at 8am Monday. Come get it.    ...

GYM CLOSED. Here is a workout that you can do in a park or at home. "Annie" For time: 50 - 40 - 30 - 20 - 10 Double Unders Situps - For bonus points hold a 30 second Handstand against a wall at the start of each round and finish...

GYM CLOSED. Here is a workout that you can do in a park or at home. - Begin the workout by performing 1 Burpee and then running as far as you can in the time remaining until the end of the minute. - At the start of...

GYM CLOSED. Here is a workout you can do in a park or at home. For time: 100 Squats 21 HSPU 30 Pull-Ups 100 Squats 30 Pull-Ups 21 HSPU 100 Squats – Sub Pushups for HSPU and scale reps as required. ...

GYM CLOSED. Here is a workout you can do in a park or at home. 6 rounds for time: 40 Double Unders 20 Box Jumps 10 Pull-Ups ...

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