Workout of the Day

Good Friday 9:30am Class ONLY and Easter Monday 9:30am Class ONLY All Open Scores to be in by 10:30am today! I have 2 x chocolate protein powder for sales $45 each if your keen speak to a coach please Strength: 1RM Bench Press (refer 140917) 10 Ring Rows 20 Russian Twist between sets Wod: For…

Happy Monday! Good Luck to our 6 week challengers, can’t wait to see your weightloss results! Good Friday there will be a 9:30am class only and Easter Monday 9:30am class only! Congratulations to all that completed the 2018 CrossFit Open, thanks to your commitment it was a lot of fun! Please download “sugarwod”on your phones,…

Open Box from 8.30am -9:30am!!!! Due to the ‘Open’ being the final week we are using this time for either repeating 18.5 or if you couldn’t get in Friday night, you can do the open wod Saturday morning! Next week full steam ahead!!!!! BUT!!! For those of you who would like to do a wod…

  Good Luck Paul and Gavin who is taking on the 100km oxfam trail walk today, we hope you reach your goals Last Open Workout Tonight 5:30pm – What a great season we have all had, we’ve had PR’s and we’ve also seen areas, what we need to work on for next year.  BYO meat…

Strength: Split Jerk [email protected]% [email protected]% [email protected]% 12 Ring Rows between sets Wod: For Time 50 Sit Ups 25 Handstand Push Ups (1sec pause at top) 50 Toes 2 Bar 25 Handstand Push Ups 50 Situps     Results (Click Here)

This Friday night will be the last Open Wod for 2018.  5:30pm kickoff and BYO meat or vege option (so we can cook on BBQ) and salad and drinks and have a chill to celebrate a great open 2018 season! Strength:  1RM Power Snatch Wod: For Time 75 Snatch (35/25) Wod 2 500m row Results (Click…

  Welcome Back Ness! We hope you had a good holiday! Remember Open Athletes scores have to be in by 10.30am today Strength: Front Squat [email protected]% [email protected]% [email protected]% 60 sec plank between sets Wod: For Time 4 Rounds 10 Deadlifts (100/70) 20 Box Jumps (24/20) 30 Wall Balls (9/6) Results (Click Here)

  Strength: Push Press [email protected]% [email protected]% 6+80% 8 weighted pullups Wod: 15min AMRAP 20 Burpees 40 Chest 2 Bar 20 Burpees 400m Run 20 Burpees 40 Pullups 20 Burpees   Results (Click Here)

Happy St Patricks DAY!!!!!! Open Box from 8.30am -9:30am!!!! Due to the ‘Open’ being on for the next 2 weeks we are using this time for either repeating 18.4 or if you couldn’t get in Friday night, you can do the open wod Saturday morning BUT!!! For those of you who would like to do…

Good Luck to Ryan today, who will be competing in strongman comp at the Arnolds Classic at Melbourne Convention and Exhibition Centre   Strength: Strict Press [email protected]% [email protected]% [email protected]% 8 One arm row each side between sets Wod: 13mins 10 – 1 Push Press (69/42.5) 10 – 1 Strict PullUp In remaining time max Ring Muscle…