In the spirit of ANZAC and on the day we are observing the public holiday, we are taking on an Australian Hero Workout.


5 Rounds For Time

400m Run

10 Burpee Box Jumps 24/20″

10 SDLHP 43/30kg

10 Thrusters 43/30kg

1 Min Rest

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Brett was a part of Charlie Commando Company Group which was conducting an operation in Kashmesh Khan, Kajaki, Helmand Province. The purpose of their mission was to disrupt the insurgents ability to finance, equip and support operations and reduce their influence over the population. They had been in contact with the enemy for over 48 hrs and during this period, Sergeant Brett Wood was personally involved in three incidents. In the final instance, Sergeant Brett Wood, seeing the insurgents withdrawing, gathered a team and led them to a compound seeking to isolate it. On moving to the right side of the compound, he stepped on a hidden pressure plate improvised explosive device and triggered it.


We are saying goodbye to Matt, Steph and the kids as they head back to the USA after 3 years with us. On Sat 2 May at 11am we will be having a kids friendly workout followed by a potluck BBQ. Sign up HERE.

Don’t know the Smith’s? Then come on down for a fun workout and meet some new people that you might not see during the classes you attend.

Shark Nemo


2 Things You Should Be Doing On a Foam Roll (that you aren’t doing now)

In the spirit of giving people the practical tools to make positive change, I’d like to offer 2 things you should be doing on a foam roll (that you’re probably not doing).