Daily WOD

Tuesday, 09/01/18

0 - 8:00   AMRAP 8 Box Jumps (30/24") 8 KB Swings (32/24kg) 8 Pull-Ups   8:00 - 16:00   EMOM   2 Strict Presses 4 Push Presses   - no racks   16:00 - 20:00   Continue AMRAP ...

Monday, 08/01/18

A) Back Squat 3 x 5 x 80% B) For time: 27 Burpees then 21-15-9 Situps (^T2B) Pushups (^HSPU) ...

Sunday, 07/01/18 – Rest day.

Saturday, 06/01/18

- Note: Weightlifting with Paige will recommence next week. 6, 7, 8am CrossFit "The Lyon" 5 rounds, each for time: 7 Cleans (75/52.5kg) 7 S2OH (75/52.5kg) 7 Burpee C2B Pull-Ups (6") - rest 2 minutes - Score = fastest + slowest rounds ...

Friday, 05/01/18

- Note: Weightlifting classes with Paige will recommence next week. A) 5 rounds, not for time: 5 Bench Presses @ 75%+ 8m Handstand Walk (sub attempts in one minute, 8 HSPU, 30 sec HS hold) B) 5 rounds, each for time: 200m Row - rest 2 minutes - score = fastest + slowest rounds ...

Thursday, 04/01/18

A) Overhead Squat 7-7-5-5-3-3-3-3 B) 2 rounds for time: 80 Double Unders 20 Pull-Ups 20 Toes-to-Bar ...

Wednesday, 03/01/18

E3M x 10 10 KB Swings 10 Pushups 5 Deadlifts ...

Tuesday, 02/01/18

It's been a non-stop marathon effort from the first turn of soil for the carpark to the last mop up of the gym floor and we're ready to rumble in 2018. Again, thanks to everybody that gave up their time and energy (members, tradies, friends,...

Monday, 01/01/17

Happy new year! The gym is closed today for our final day of preparing the new space for classes and will re-open on Tuesday. We'll be runnning with the regular class schedule and see how it works out with the new premises. ...

Sunday, 31/12/17 – Rest day.