Featured Posts
  • Easter Opening Hours

    Easter Opening Hours

    Its the Easter Long Weekend this weekend so we'll running a slightly modified timetable Good Friday 8am - Lifting / Strength Workout 9am - General WOD Saturday 7am - General WOD 8am - Lifting / ...

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  • MDS – Commonwealth Games Fundraiser April 26th

    MDS - Commonwealth Games Fundraiser April 26th

    For those that dont know, resident SA Weightlifting weapon and all round nice guy Max Del Santo has gone and got himself qualified to compete at the Commonwealth Games. Max ...

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  • New Foundations Program – April 7th

    New Foundations Program - April 7th

    We've opened bookings for our next Foundations course kicking off Monday 7th April * this will be the last program until late May due to CrossFit Games Regionals - if your ...

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  • Fix It Fridays – Mobility Session

    Fix It Fridays - Mobility Session

    A lot of people know that they have a few tight spots around the place or trouble getting into a good positiion for movements but arent really sure about where ...

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Easter Opening Hours

Its the Easter Long Weekend this weekend so we’ll running a slightly modified timetable

Good Friday
8am – Lifting / Strength Workout
9am – General WOD

Saturday
7am – General WOD
8am – Lifting / Strength Workout
9am – General WOD
10am – Advanced

Easter Monday
CLOSED (its a Public Holiday get out and enjoy the great outdoors!)

Tuesday

Back to Normal Hours

With both Friday and Saturday as always you can only attend ONE of the sessions, ie no doubling up with Strength and the General Class

WOD 16/4/14 _BSmax

300kg triple..

Workout

Back Squa
5,5,5

Bent Over Row
3 x 6-8

rest

Wall Balls
2 x max sets

post loads and reps to comments

WOD 15/4/14 _gymbits

This is where we would like to take the crow stand to (eventually…)

Workout
headstand / crowstand / handstand progressions

rest

12min AMRAP
15 DB Push-jerk
15 KTE

post # reps to comments

WOD 14/4/14 _deadlift

Workout

Deadlift
5,5,5

rest

5 rounds
40sec KB Swings (Russian + AHAP)
20sec rest
40sec pushups
20sec rest

post loads and reps to comments

WOD 12/4/14 _double up

Chris Spealler rinsing some burpees

Workout

21-15-9
DB Snatch
Burpees

rest as needed

repeat

10 rounds
30sec row
rest as needed between efforts, increase pace each round

post times and distances to comments

WOD 11/4/14 _BSRUN

Workout

5 rounds for times
12 back squat AHAP
600m run
rest 3min between rounds

post times to comments

WOD 10/4/14 _quarters

Workout

8min EMOM
HSPU

rest

4 rounds
5min AMRAP
5 pullups
10 pushups
15 squats

1min rest between rounds

post # reps to comments

WOD 9/4/14 _4:30

Workout

3 rounds for time
90sec AD

rest

8min AMRAP
15 box jumps
15 situps

post time and reps to comments

WOD 8/4/14 _gym

One really long rope climb

Workout

3 rounds for reps
2min rope climb
rest 1min
2min handstand hold
rest 1min
2min double unders
rest 1min

post reps to comments

WOD 7/4/14 _jackiejackjac

Workout

1000m row
50 thrusters
30 pullups

rest

750m row
35 thrusters
20 pullups

rest

500m row
20 thrusters
10 pullups

post times to comments