Sunday Strength Session From 10am to Noon. As always, there will be an Olympic Weightlifting option, a Powerlifting option, as well as a CrossFit workout. You can also use this time as an Open Gym Session, just make sure you have a plan. As mentioned in the newsletter, this is a free session for our […]
Partner AMRAP in 10 min. : 15 KBS (24kg/16kg) 30 Double Unders 200m Run 2 min. rest Partner row for as many calories as possible in 5 min. Partners share one rower and rotate every 10 pulls. 2 min. rest Partner AMRAP in 10 min.: 5 Burpee Box Jumps 1 Rope Climb 200m Run (Partner […]
A choice of Benchmark girl workouts today. Diane Performance 21-15-9 Deadlift 100/75 HSPU Fitness 21-15-9 Deadlift 75/50kg HR Push Ups (These could be scaled up to Dive Bomber, Scaled HSPU or Box HSPU) Compare to Nov 14 OR Elizabeth Performance 21-15-9 Cleans 61/42.5kg Ring Dips Want to make this extra spicy do it as full […]
Performance and Fitness 5 Rounds For Load 5 Deadlift 5 Hang Clean 5 Push Press 5 Front Squats Increase load each round. Rest as needed. Compare to Sep 25. THROWBACK THURSDAY
Hopper Deck Day Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card. If the next class wants to do the same workout as the previous one there is a 10 burpee buy […]
Performance 20 Min AMRAP 5 OHS @ 70% 1RM 10 Box Jumps 24/20” 15 Sit Ups 2 Rope Climbs Fitness 20 Min AMRAP 5 OHS @ 70% 1RM 10 Box Jumps 24/20” 15 Sit Ups 4 Rope Lowers BODYCARE Need some body work done? Have you tried our in house massage therapist?
That’s right folks we have hit the end of another cycle. We hope you enjoyed the variety, with the pause and speed work, now for a week of some “fun” longer met cons, enjoy The Chief Performance Max rounds in 3 minutes of: 3 x 60/43 kg Power Clean 6 x Push Ups 9 x […]
OLY COMP Our 3rd Oly Comp of the year. Weigh in from 9am lifting starts at 10am. Come on down and support the lifters. If you want to get involved, find out more about 41° Weightlifting Club HERE.