Daily WOD

Wednesday, 13/02/13

Time Trials 2 x 1km Run (Work:Rest = 1:1) 1km Row Mobility ...

12 February, 2013 / 0 Comments

IMPORTANT NEWS Please note that until the balustrading has been erected the mezzanine floor is off limits. As of March 1st monthly membership prices will increase to $175 per month for normal memberships and $140 for Fire/Ambulance/Police and Full Time Students. All members who have signed on...

11 February, 2013 / 0 Comments

Monday, 11/02/13

10 February, 2013 / 10 Comments

Sunday, 10/02/13 – Rest Day

httpv://www.youtube.com/watch?v=Cj6ho1-G6tw...

09 February, 2013 / 0 Comments

Saturday, 09/02/13

The new timetable will come into effect as of Monday, February 11. The timetable is under constant review and further changes may occur. A) "Victoria" 5 rounds for time: 10 Thrusters (42.5/30kg) 14 Box Jumps (24/20") 12 Sumo Deadlift High Pulls (42.5/30kg) 12 Burpees 27 Kettlebell Swings (24/16kg) OR B) 5 rounds for time: 10 Wall Ball...

08 February, 2013 / 0 Comments

Friday, 08/02/13

A spot for a female competitor has become available in a team for the Hell's Gate Challenge, hosted by CrossFit Ipswich, on Sunday, Feb 17 in the beginner category. Contact Jim if you're interested. “Ralph” 4 rounds for time: 8 Deadlifts (110/80kg) 16 Burpees 3 Rope Climbs 600m Run Bring your rope-climbing...

07 February, 2013 / 8 Comments

Thursday, 07/02/13

Push Press 3RM Jerk 1RM Finisher: 50 Wall Ball 40 Pushups 30 Weighted Situps 20 Kick-Back Burpees (no pushup) 10 Pistols ...

06 February, 2013 / 0 Comments

Wednesday, 06/02/13

“Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups or Heavy “Helen” 3 rounds for time: 800m Run 21 Kettlebell Swings (32/24kg) 12 Chest-to-Bar Pullups (or Muscle-ups for extra heavy points) Another crowd pic. Mobility class, Saturday morning 6:45am....

05 February, 2013 / 0 Comments

Tuesday, 05/02/13

Hang Power Snatch - Heavy triples 21-15-9 Box Jumps Handstand Pushups Overhead Squats Monday 6pm crew....

04 February, 2013 / 0 Comments

Monday, 04/02/13

As we organise the gym around the new space there will be a few changes to the normal procedures most of you have become familiar with. We will keep on reviewing the situation and making any further changes we think are necessary to provide the...

03 February, 2013 / 8 Comments