This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    0408 590 530
     

    Daily WOD

    M/T Games 16.4 "Deuce-Deuce" 0:00 - 5:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - add total time to complete all 4 intervals, not including rest ...

    08 July, 2018 /

    7am Weightlifting 6, 7, 8am CrossFit   A) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats   or   B) "Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)   or   C) E2M x 10 5 Strict Presses 5 Push Presses 10 Power Cleans   Cindy and Nate.  ...

    06 July, 2018 /

    Rotating EMOM x 6 5 Deadlifts 200m Run 15 Wall Ball (9/6kg) 12/10 Cals 3/2 Rope Climbs Gazman continuing to make the effort to improve himself every week. It can be a tough road, but it's worth it. Goodonya champ. ...

    05 July, 2018 /

      There is no CF Kids class at 5pm today due to school holidays. There will be a separate strength session programmed at this time open to all members.   20 minute time cap   1000m Row   then AMRAP   40 Double Unders 10 KB Swings (24/16kg) 10 Situps 10 KB Swings 10 Box Jumps (24/20")  ...

    04 July, 2018 /

    A) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg)   Then   B) 5 x 25 ft   KB Front Rack Lunges   or   C) 5 x 10 Ring Dips ...

    03 July, 2018 /

    A) Snatch Pulls 4 x 5 Then B) Snatch complex For max load: Snatch Hang Snatch OHS or C) "Randy" For time: 75 Power Snatches (35/25kg) ...

    02 July, 2018 /

    A) 3rft: 75 Double Unders 15 Toes-to-Bar 15 S2OH (45/30kg) (^62.5/45kg)   - 15 minute time cap   B) Front Squat   4 x 5 with 3 second pause at bottom   - no racks   Congratulations to Ian and Rod for taking out 1st and 2nd at the Qld Masters League Invitational on Saturday in the 40-44 yrs Hero...

    01 July, 2018 /

    7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Daniel" For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters 400m Run 50 Pull-Ups ...

    29 June, 2018 /

    For time:   1000m Row   then   50 Double Unders 21 Power Snatches (50/35kg) 21 Wall ball (9/6kg) 50 Double Unders 15 Power Snatches 15 Wall Ball 50 Double Unders 9 Power Snatches 9 Wall Ball   (or 12-9-6 Muscle-Ups for either PS or WB) ...

    28 June, 2018 /

    CrossFit Kids 5pm   A) EMOM x 5   2 Clean and Jerks   Then   B) E3M x 4   10 Strict Pull-Ups 10 Strict Ring Dips   or   C) AMRAP in 12 minutes: 20 Toes-to-Bar 20 Alt DB Snatches (20/15kg) 200m Run ...

    27 June, 2018 /
    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.