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    Daily WOD

    Please book into classes through the Mindbody app.   A) E90S x 10 rounds 1 Clean 2 Push Presses 3 Push Jerks   B) AMRAP in 12 minutes: 3 Deadlifts 6 Hang Power Cleans 9 Toes-to-Bar 12 Lunges ...

    29 January, 2023 /

    A) E90S   Deadlift   4-4-4-3-3-3-2-2-2   B) AMRAP in 15 minutes:   5 Wall Balls (9/6kg) 15 Pushups 5 Wall Balls 15 Situps 5 Wall Balls 15/12 Calories ...

    27 January, 2023 /

    AMRAP in 25 minutes:   18 KB Gorilla Cleans 8 Push Presses 6 Toes-to-Bar 3 Wall Walks 400m Run   - Angus 18 ...

    26 January, 2023 /

    Australia Day public holiday class times: 6am 7.30am 9.30am   Rotating OTM for 5 rounds:   1. 8 Hang Power Cleans   2. 30 – 60 Double Unders   3. 8 Dips   4. 1 Lap + Bicycles   5. 8 DB Thrusters   6. Rest or 30 Second HS Hold (or other options on the...

    25 January, 2023 /

    A) Back Squat   4-4-4-3-3-3-2-2-2   B) For time:   50 Alt V-Ups 50 OH Lunges (20/15kg plate) 50 Kick Back Lateral Burpees (onto and over the plate)   - 15 minute time cap ...

    24 January, 2023 /

    A) “Open 22.1”   AMRAP in 15 minutes:   3 Wall Walks 12 Alt DB Snatches (22.5/15kg) 15 Box Jumpovers (Stepdowns. 24/20”)   B) E90S x 10   3 Bench Presses 3 Strict Chin-Ups ...

    23 January, 2023 /

    Our CrossFit Teens and CrossFit Kids classes start up for term 1 at the end of this week. For all enquiries call Jim on 0408 590 530.   $15 per child per class.   Teens - Friday, 4.55pm. Kids - Saturday, 8.40am. [vc_row css_animation=""...

    23 January, 2023 /

    If you ordered a tie-dye shirt they are available for pick up from the gym. $30 payment can be made via cash (please bring the exact amount) or into the account number provided at the gym and on...

    22 January, 2023 /

    For Charlie's send off WOD I'm sure he'd love to see people rocking their silly socks or fancy pants.   “Charlie” For 22 minutes:   @ 0:00 80 Double Unders 800m Run   Then AMRAP   5 Hang Squat Cleans (45/30kg) (^62.5/45kg) 7 Lateral Burpees 9 V-Ups (^Toes-to-Bar)   @ 11:00 80 Double Unders 800m...

    20 January, 2023 /

    For Charlie's send off WOD I'm sure he'd love to see people rocking their silly socks or fancy pants.   A) 1. Thruster 5RM   2. 3 x 8 @ 75%+ of 5RM   B) E2.5M x 6 rounds   250/200m Row 5 Push Jerks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

    19 January, 2023 /
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