Daily WOD

A) Hang Power Clean 10 - 10 - 10 Each set is completed without pausing between reps to work on efficiency and test capacity. Rest 3 minutes between sets and increment across the sets if able. B) 5km Row ...

A) Bench Press 7 - 7 - 7 - 7 B) AMRAP in 15 minutes: 50 Double Unders 400m Run (10m = 1 rep) 30 Toes-to-Bar 20 Kettlebell Swings (24/16kg) 10 Pistols Score = Total Reps (150 reps per round) httpv://www.youtube.com/watch?v=V-f7nFbUujQ...

3 rounds for time: 21 Wall Ball (9/6kg) 14 Pushups (^HSPU) 7 Deadlifts (110/75kg) (^145/95kg) ...

A) Power Clean + Split Jerk B) "Masters Qualifier 15.1" AMRAP in 5 minutes: 5 Muscle-Ups 10 Cleans (72.5/50kg. Power or full Clean accepted) ...

A) Front Squat 10-5-5-3-3-1-1-1 B) Weighted Pull-Ups 5 x 3 C) For time: 20 Deadball Ground-over-Shoulder ...

NO MORNING CLASSES Open Gym 2 - 4pm “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pullups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pullups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pullups 12 Front Squats (50/30kg)  ...

Working for 30 seconds at the start of each minute, rotating EMOM for 28 minutes: Cals on Rower Deadlift @40 % of 1RM Double Unders Renegade Row (15/10kg. Each RR completed = 3 reps) Open Gym with April: 4pm - Power Clean 5pm - Gymnastics: Core skills + strength training. Pull-Ups of...

The gym will be closed on Saturday morning (no classes) but we will have an Open Gym from 2 - 4pm. There'll be the option at 2 and 3pm to join a group doing the workout "Galagher and McDonald". This is also a good workout...

“White” 5 rounds for time: 3 Rope Climbs 10 Toes-to-Bar 21 OH Walking Lunges (20/15kg) 400m Run Compare to 04/01/13 This is an excellent clip from a successful athlete, business owner and family man (Jason Khalipa) and it gels with this quote: "Life isn't about finding yourself. Life is about creating yourself." (George...

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.