Performance

Deadlift 5 x 5 @ 65-75-80-80-80%

3 RFT

10 Front Squats @ 60% 1RM

20 KB Swings 24/16kg

Fitness

Deadlift 5 x 5 – work up to a heavy set of 5.

3 Rounds For Time of:

10 Goblet Squats 24/16kg

20 Russian KB Swings 24/16kg

Bring a Friend

9am session on Saturday, bring your friends, family, workmates or anyone else you can find. Free session for all, does not count as a weekly visit. If you don’t have a friend to bring come on down and we might be able to pair you up with one.

Best MaD CF BaD As Clean and Jerk

Rocky with 67.5kg 🙂

Throwback Thursday

The view from the top of the dreaded hill at Aromas, site of the 2009 Games.

The view from the top of the dreaded hill at Aromas, site of the 2009 Games.

Did you know we have gear in the gym that was used at the CrossFit Games? The ABMats from the 2009 Games are obvious as they have the hill at Aromas on them. The set of Rouge rings with green straps come from the 1st workout of the 2010 Games. The green Rouge sandbags are from the 1st teams event at the 2011 Games. The Rouge straps for the kids rings are from the 2012 Games as are 3 of our sets of Lockjaw collars.