Daily WOD

A) E90S x 7 rounds 2 Bench Presses   B) 5 rft: 8 Hollow Rocks 16 KB Swings (24/16kg)   ...

With a 30 minute time cap:   Buy in: 60 Situps 50/40 Calories 40 Pushups 30 Alt DB Snatches (20/15kg) 2 minute Plank 1 minute Wall Sit   Then AMRAP   40 Double Unders 10 Toes-to-Bar 10 OH Lunges (20/15kg) 30 Second LH Side Plank 30 Second RH Side Plank ...

A) Press 3RM   - pause at the shoulder each rep   B) Push Press 3RM   - pause at the shoulder each rep   C) Back Squat 5 – 5 – 5 – 5 - 5   ...

HIIT - 7pm tonight (Tuesday) SKILLS - 7pm tomorow night (Wednesday). This week's skill focus is Muscle-Ups.   A) Hang Snatch Pulls 5-5-5   B) Hang Power Snatches 5-5-5   C) AMRAP in 12 minutes: 5 Ring Dips 10 Deadlifts (50/35kg) 100m Run ...

A) Clean and Jerk   - 15 minutes   B) Alt E2M x 5 rounds:   1) 3 Clean and Jerks + 15/12 Calories   2) 5 – 10 Strict Pull-Ups + 10 Box Jumps (24/20”) ...

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...

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...

- 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   ...

**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...

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...

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