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    0408 590 530
     

    Daily WOD

    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 /

    A) Weightlifting   or   B) 1. @ 0:00 EMOM x 10 5 Power Cleans   - rest 2 minutes   2. @ 12:00 E2M x 5 10 Wall Balls (9/6kg) 20 Russian Twists (9/6kg) 30 Second Plank   - rest 2 minutes   3. @ 24:00 AMRAP in 11 minutes: 50/40 Calories 50 RKB Swings (24/16kg) 50 Alt Toe Taps...

    18 January, 2023 /

    A) EMOM x 8: 5-8 Strict HSPUs   - Sub Pike Presses or DB Z-Presses   B) AMRAP in 20 minutes:   800m run 50 Deadlifts (45/30kg) 600m run 40 Bent-over rows 400m run 30 Front-rack lunges 200m 20 Push Presses   Another throwback to the old gym. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

    17 January, 2023 /

    A) For time:   30 Ring Muscle-Ups   Or   B) For time:   30 Pull-Ups 30 Pushups 30 Situps 30 Calories   - 10 minute time cap   Then   C) Back Squat   8 x 5 @ 80% of 5RM ...

    16 January, 2023 /

    A) 3-3-2-2-1-1-1 Clean and Jerk   - 15 minutes   B) Alt E2M x 5 rounds:   1) 3 Clean and Jerks + 15/12 Calories   2) 5 – 10 Toes-to-Bar + 10 Box Jumps (24/20”) ...

    15 January, 2023 /

    “Hall”   5 rft:   3 Squat Cleans (102.5/75kg) 200m Sprint 20 KB Snatches (24/16kg. 10 LH, 10 RH)   - rest 2 minutes ...

    13 January, 2023 /

    A) 1. Power Snatch 5RM   2. 3 x 8 @ 75%+ of 5RM   B) Alt EMOM x 12 minutes:   1. 5 Burpees AMRAP Double Unders   2. 5 Burpees AMRAP Toes-to-Bar ...

    12 January, 2023 /
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