We hope you are ready for another great week.


New deadlift cycle starts today.

Program Focus_ Deadlift

Thursday 29th October 2015

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Snatch complex

Wod:

21-15-9

Overhead squat

Burpees


Wednesday 28th October 2015

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If you need to work on your Double unders, today is the day to get in. We will be working from the foundations up:

Double under skill work

Wod:

50-40-30-20-10

Double unders

5-10-15-20-25

Burpees


Monday 26th October 2015

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I hope you ‘Ninja’s’ are ‘Totally’ ready for today’s workout?


Friday 23rd October 2015

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Today Team workout will be at 5:30pm and the CrossFit class at 6:30pm, bring it people.

She is in the photo on the right it’s ‘Kelly’

5 rounds for time:

Run 400m

30 x Box jumps

30 x Wall balls

 

Don’t forget everyone tomorrow is our annual In-house competition. If you are not taking part or just wish come and see what is happening, please feel free to come in, grab a brew and check out the action. We will be kicking things off at 9am.


Thursday 22rd october 2015

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Day 4

‘Elizabeth’

For time:

21-15-9

Cleans

Ring dips

 


Wednesday 21st October 2015

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Day 3 of Girls week and today is…

‘Cindy’

20 minute as many rounds as possible of:

5 x pull ups

10 x Push ups

15 x Squats


Monday 19th October 2015

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This week we will be taking on the benchmark Girls. We start with…

‘Rosa’

5 Rounds of:

10 x Handstand push ups/Box push ups/Push ups

Run 400m


Monday 22nd June 2015

What an epic night we had on Friday. Thank you to Coach Gary for oraginising the inflatable assault course, it’s always nice to mix things up a little bit.

Workout of the day

In a 10 minute window:

Run 1 mile

Max Snatch

- Rest 2 minutes -

100 sit-ups