“The CrossFit Open” 2018 is back in 4 months!!!!!! Starts 23rd Feb finishes 27th March. This is one workout released by CrossFit Headquarters for 5 weeks.  Its great when the whole box gets involved and completes these together.  We will be preparing for this event in our daily wods.  Even if you are a beginner or advanced athlete this is for everyone.  Great fun and great socialising on a Friday night. Speak to a coach or other members if you have any questions

Dont forget about training on a Thursday, Coach Cas loves the company.  Also dont forget 4:15pm Class

Strength: 1RM Front Squat

  • 3 weighted Box Jumps
  • 30sec Plank

Wod: Repeated Wod For Time (refer 110917)

  • 20 Deadlifts (110/75)
  • 30 Front Squats (80/55)
  • 40 Shoulder to Overhead (50/35)
  • 50 Thrusters (20/15)
  • 600m Run


  • Today we have a repeat wod from just over a month ago. Hopefully you remember it and remember what you did well and what you need to change in order to get through the workout more efficiently.
  • If You haven’t done this wod before I recommend starting each exercise by hitting big sets then a smaller set or 2 to finish of the movement.

Results (click here)

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro