Daily WOD

Healthy Habits - measurements to be submitted today. Sonia will be taking measurements between 8.30 and 10:30am. All the best to Kris Corrie competing at the National Weightlifting Championships in Melbourne today. Follow him through the live streaming link: Nationals. His session is scheduled to start at...

A) Thruster 5 - 5 - 5 B) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups https://www.youtube.com/watch?v=SA3yuW3qO50...

For time: 400m Run 10 Power Snatches (62.5/45kg) 40 Double Unders 8 Power Snatches 400m Run 6 Power Snatches 40 Double Unders 4 Power Snatches 400m Run 2 Power Snatches 40 Double Unders then 6 minutes to find Power Snatch 1RM https://www.youtube.com/watch?v=7eJ_WNu4AfY...

MEMBERS - Please take the time to read the Suspensions and Cancellations policy on the website (click here and scroll down) to avoid any future misunderstanding. If you have any questions please talk to Jim, April or Sonia at the gym or contact us for...

A) Strict Press 10-8-6-4-2-2-2-2 B Push Press For total reps. 2 x Max Effort at 90% of heaviest set from A) C) Back Squat 10 RM - 2 attempts (max) - Warm up in sets of 3 reps or less. A set of 4 or more reps will be an attempt at the 10RM.  ...

A) Every 2 minutes for 8 minutes 20/15 Cal Row Then AMRAP Interval 1. and 3. Kettlebell Swings (24/16kg) Interval 2. and 4. Situps B) Every 2 minutes for 8 minutes Interval 1. and 3. 20 Pull-Ups + 200m Run Interval 2. and 4. 20 Burpees + 10 Box Jumps (24/20") C) 8 minutes to find 1RM...

April's Healthy Habits seminar is on at 10:30am at the gym. If you are keen to sign up click here. 6:00am, 8:00am Partner WODs. Share the work as required. A) For time: 100 Double Unders 100 Squat Jumps 80 Double Unders 80 Dumbbell Snatches (1 x 20/15kg) 60 Double Unders 60 Kettlebell Swings (24/16kg) 40 Double...

CrossFit - 5:00am, 6:00am, 9.30am, 4:00pm Weightlifting - 5:00pm ($5, included in CF+) Open Gym - 5:00pm Gymnastics - 6:00pm WOD A) 2 rounds for time: 30 SDHP (50/35kg) (^3 sets of 10) 30 Pushups (^HSPU) 30 Situps (^T2B) 800m Run B) Weighted Pull-Up 3-3-3-3-3 ...

HEALTHY HABITS - Saturday 10.30am. April will be covering the guidelines of the challenge and the benefits to your health and lifestyle. A) Behind the neck Split Jerk 1-1-1-1-1-1-1 B) Front Squat for max load in 5 minutes - Score = reps x kgs - Maximum of 30 reps count towards your score...

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