Daily WOD

HAPPY NEW YEAR!! Lace up the boots and get ready to rip into 2015 - maybe after a bit of a lie down today though. Classes will be back to the normal schedule tomorrow, see you then. Krusher's holding on to a little welcome back prezzie until you...

Today: Open Gym 7.00 to 9.00 am Tomorrow: Gym closed Metcon option AMRAP in 20 minutes: 2 Rope Climbs 400m Run 8 Box Jumps (30/24") 16 Dumbbell Ground to Overhead (alt. 1 x 20/15kg) ...

Class times today: 6.00 am 5.30 pm Tomorrow: 7 - 9.00 am Open Gym A) EMOM 5 Power Clean Hang Clean Push Jerk B) Clean and Jerk 10 x 1 C) Front Squat 3 x 5 CrossFit Games 2014 podium finishers - How many hours per day do you workout? httpv://www.youtube.com/watch?v=StMEQAFGzJ4...

Class times today: 6am 5.30pm A) For time: 100 Double Unders 5 Rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups, 15 Squats) 80 Double Unders 4 Rounds of "Cindy" 60 Double Unders 3 Rounds of "Cindy" 40 Double Unders 2 Rounds of "Cindy" 20 Double Unders 1 Round of "Cindy" B) Optional extra 10 x 250m Row (Rest 30 seconds...

Class schedule for the next week: Dec 29, Mon. 6 am Class. 5.30pm Class Dec 30, Tues. 6 am Class. 5.30pm Class Dec 31, Wed. 7 to 9am Open Gym Jan 1, Thurs. CLOSED Jan 2, Fri. BACK TO NORMAL SCHEDULE ...

GYM CLOSED. SEE YOU BACK IN THE BOX ON MONDAY. PARK WOD #2 For time: *10-9-8-7-6-5-4-3-2-1 * Hand Release Pushups * Lunges (L + R = 1 rep) Complete 30 Double Unders between rounds. ...

GYM CLOSED. SEE YOU BACK IN THE BOX ON MONDAY. PARK WOD 4 rounds for time: 1 minute Handstand hold (sub Plank) 20 Burpees 30 Situps 400m Run (20 x 20m shuttles) httpv://www.youtube.com/watch?v=PMSjEcKFHHs...

GYM CLOSED. HAVE A GREAT DAY EVERYONE. SEE YOU BACK IN THE BOX ON MONDAY. We had a strong turnout for Open Gym yesterday. Few gifts are as precious as health and good times with friends. Plenty of both here. ...

OPEN GYM 6 - 8am No other classes Suggested WOD: "Jerry" 1600m Run 2000m Row 1600m Run There are a few other metcon options being thrown around amongst some members. Eg: "Murph" "12 Days of Christmas" (click here to see last year's efforts) ...

Class times for Tuesday: 5am 6am 9.30am 5pm 6pm (no 4pm) Wednesday: 6 - 8am Open Gym (suggested WOD will be "Jerry" For time: 1600m Run, 2000m Row, 1600m Run) WOD Working in with a partner. 7 Rounds, not for time. Alternate between the movements. You will have enough time to adjust the weights on each bar if...

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