Workout of the Day

6 Week kickstart Challenge starting 26th March – 7th April if you are keen message Michelle for details March’s Email has been sent out can you please all check your inbox or junkmail   Strength: Back Squat [email protected]% [email protected]% 2+90% 12 Hollow Rocks between sets Wod: 15min AMRAP 30 Pistols 20 DB Snatch (22.5/15) 10…

Strength: 1RM Power Clean Wod: For Time 3 Rounds 400m Run 20 PowerCleans (42.5/30)   Results (Click Here)

Don’t forget all those ‘Open’ scores need to be by 11:30am today Strength: Bench Press [email protected]% [email protected]% [email protected]% 6 Bent Over Rows between sets Wod: For total reps 2mins – Max Release Push Ups 3mins – Max Ring Rows Rest 2mins 3min – Max Kettlebell Swing (24/16) 2mins – Max Hand Release Push Ups  …

Its a Public Holiday – Don’t waste the day, come train and feel good for the rest of the day.  9:30am Class ONLY Partner Wod: For Time 100 Deadlifts (50/35) 100 Walking Lunge 80 Back Squats 80 Toes 2 Bar 60 Power Cleans 60 Burpee Box Jumps 40 Thrusters 40 Triple Unders *One person working at…

Open Box from 8.30am -9:30am!!!! Due to the ‘Open’ being on for the next 3 weeks we are using this time for either repeating 18.3 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 a wod at 8:30am,…

18.3 Announced at 12pm today.  See you all at 5.30pm for some more fun! Remember everyone is welcome to come watch This Monday 9:30am Class ONLY!! For our morning crew Strength: Push Jerk [email protected]% [email protected]% [email protected]% 6 Bent over Row as heavy as possible Wod: For Time 30 Handstand Push Ups 40 Situps 50 Ring…

  Monday is a Public Holiday we will have a 9:30am class ONLY! Strength: Back Squat [email protected]% [email protected]% [email protected]% 6 Strict Toes 2 Bar after each set Wod: For Time 9 Bar Muscle Up (18 Pullups) 50 Jump Lunge 45 Wall Balls (if doing the open Cal row instead) 7 Bar Muscle Ups (14 Pullups)…

Don’t forget to tick and sign in before doing a class!!! Strength: Front Squat [email protected]% [email protected]% [email protected]% 6 Broad jumps 60 second plank Wod : In 10 minutes Complete 50 burpees ( Rxd- 30 burpees) In remaining time Find 3rm power clean       Results (Click Here)

Well Done to everyone on 18.2, top effort and good team spirit!!! Remember your score has to be in by 11.30am Tuesday to give me time to validate it.   Strength: 1RM Hang Power Snatch   Wod: 14min AMRAP 7 Hang Power Snatch (60/42.5) 14 Toes 2 Bar 28 Double Unders     Results (Click…