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
...
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...
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
...
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.
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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...
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...
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
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