Happy Monday a new week ahead, more PR to be made!  Congratulations to Mekhi, Tia, Carter and Jet for coming 1st in a CrossFit Kids Comp.  Congrats Shane who held his own in masters league invitational and congrats to Michelle for completing her CrossFit Level 2 which she now pass on even more knowledge for you!

Don’t Forget – In-house Comp 8th July sign up

Road Royalty Comp – Starts July

Ruff & Tuff partner Comp held at Hallam 10th September

The Melbourne Kokoda Challenge – 8th October

*If interested in any of these see Michelle to find out more details

Strength: 1RM Push Press

  • 10 one arm row each side
  • 10 vups

Wod: For Time

  • 100  Push Ups
  • 75 Kettlebell Swings (24/16)
  • 50 weighted situps (10/5)
  • 25 Ring muscle ups (scaled Ring dips)



Results (Click Here)

Start here

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