Sumo Deadlift 5 x 5 – 65-75-80-80-80% of your 1 Rep Max or work to a heavy set of 5.





Double Unders

Sit Ups


“Annies Twin”

100-80-60-40-20 Singles

50-40-30-20-10 Sit Ups

Workshop #3 Sat 1st Jul 11am – 1pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the the advanced level of body weight movement. This is the 3rd of three workshops which will build on basic skills and move onto more advanced movements. The Workshop will be held on Sat July 1st 11am to 1pm. Cost is $20 and it is limited to 8 members.




21-18-15-12-9-6-3 reps for time of:
Thrusters 43/29kg
Bar Facing Burpees

More details HERE.



5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”


Setting up for Sumo Deadlifts

Load ordering sequencing rules apply.

  • screw feet into the floor
  • load hip first
  • back flat
  • knees out, external rotation of legs creates torque
  • re-tension, loading the hamstrings
  • pull yourself into position