Daily WOD

Thursday, 03/01/13

Overhead Squat 3-3 Front Squat 3-3 Back Squat 3-3 ...

Wednesday, 02/01/13

Welcome back to the box for another year of pursuing your health and fitness goals. Many of you have been with us for six months or more so you can expect to see some workouts that you have done previously come up again soon. This...

Tuesday, 01/01/13 – Happy New Year!

GYM CLOSED TODAY. Normal timetable resumes on Wednesday, get fired up to start the year with a classic workout and a great benchmark of your current level of fitness. ...

Monday, 31/12/12

Classes today: 6am 5pm For time: 1000m Run 50 Pushups 20 Hollow Rocks 800m Run 50 Overhead Lunges (20/15kg) 20 Hollow Rocks 400m Run 50 Wall Ball (9/6kg) 20 Hollow Rocks httpv://www.youtube.com/watch?v=VyrUmzIHmzw httpv://www.youtube.com/watch?v=iO6hltfjyzg...

Sunday, 30/12/12 – Rest Day

Saturday, 29/12/12

Classes today: 7.30am 8.30am OPEN WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20") 12 Push press (52.5/35kg) 9 Toes-to-bar httpv://www.youtube.com/watch?v=mMU4_evJHKA&feature=player_embedded...

Friday, 28/12/12

6am - Normal Class 4pm - Open Gym 5pm - Open Gym For time: 800m Row 80 Double Unders 80 Kettlebell Swings (24/16kg) 80 Double Unders 800m Run httpv://www.youtube.com/watch?v=TBValPkH8aI ...

Thursday, 27/12/12

Class times today: 6am 4pm 5pm A) Partner WOD - 10 minute cutoff. Get it all done, any combo, any order, both partners working at the same time. "Angie" 100 Pullups 100 Pushups 100 Situps 100 Squats B) Individual WOD: “Elizabeth” For time: 21-15-9 Squat Cleans (60/40kg) Ring Dips httpv://www.youtube.com/watch?v=1Az1Zrc6vWQ...

Wednesday, 26/12/12

The gym is closed today so here is a workout that you can do at home or in the park: 2 rounds for time: 21 Lunges (L+R = 1 rep) 21 Pullups 21 Squats 21 Hand Release Pushups 21 V-Ups 1000m Run (4 minutes continuous run if unsure of distances) httpv://www.youtube.com/watch?v=kgU4Hk2JIFo...

Tuesday, 25/12/12

We hope you all have a day filled with fun, family and friends, and when you're ready to return - the barbells will be waiting for you. httpv://www.youtube.com/watch?v=uwpbpyYxIDA...