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Feb 16 – Sandbag fun :-)

By |February 16th, 2019|

WORKOUT

Performance Partner workout, 30 Min AMRAP Partner A: 8 KBS 32/24kg 3 Rope Climbs 10 Box Jumps 30/24” Partner B: Run 400m with 20/10kg sandbag When Partner B gets back swap over. Fitness Partner workout, 30 Min AMRAP Partner A: 8 KBS Russian 24/20kg 6 Rope Lowers 10 Box Jumps 24/20” Partner B: Run 400m When Partner B gets back […]

Feb 15 – Back to the box!

By |February 15th, 2019|

LIFT

Box Back Squat – 2 x 12 – Use 50% of your 1 Rep Max Back Squat.

WORKOUT

Performance 35-30-25 KBS 24/16kg 20-15-10 TTB 400m-200m-100m Fitness 35-30-25 Russian KBS 24/16kg 20-15-10 Sit Ups 400m-200m-100m

NUTRITION

Another reason to love coffee…

“Love your coffee? Here’s another reason to pour yourself a cup. A recently published study should the consumption of a dark roasted coffee brew (500ml) daily for […]

Feb 14 – Happy Valentines Day

By |February 14th, 2019|

LIFT

Power Snatch 3 x 5 – Work up to a heavy triple.

WORKOUT 8-8-8

Performance 8 Min AMRAP 8 KBS 24/16kg 8 Goblet Squats Fitness 8 Min AMRAP 8 Russian KBS 24/16kg 8 Goblet Squats

THROWBACK THURSDAY

THE OPEN IS COMING! 16.1 Feb 2016

Feb 13 – Pause Bench

By |February 13th, 2019|

LIFT

Pause Bench Press 3 x 5 – Build to a heavy triple. Pause for a one count with the bar on your chest.

WORKOUT

Performance 12 Min AMRAP 5 Pull Ups 10 Push Ups 15 Double Unders Fitness 12 Min AMRAP 5 Body Rows 10 Push Ups/5 Negatives 30 Single Skips

EVENTS

FREE CROSSFIT CLASS – Sat March 9th @9am

The best way to get […]

Feb 12 – Pause Back Squats

By |February 12th, 2019|

LIFT

Pause Back Squat 3 x 5 – Work up to a heavy triple3 Second hold in bottom.

WORKOUT

Performance EMOM x 12 8 KB Swings 24/16kg 8 Goblet Squats 24/16kg 10m Waiters Walk 24/16kg Fitness EMOM x 12 5 Russian KB Swings 24/16kg 5 Goblet Squat 15/10kg DB 10m Waiters Walk 15/10kg DB

BODYCARE

Don’t forget Steph is available on Friday’s for massage in […]

Feb 11 – MetCon Monday

By |February 11th, 2019|

WORKOUT

Performance: 2 Rounds For Time Run 200m 4 Rope Climbs Run 200m 30 Front Squats 50/35 Run 200m 20 DB Snatch alternating 20/15kg 100m Waiters Walk with DB 200m Run

Fitness: 2 Rounds For Time Run 200m 8 Rope Lowers Run 200m 30 Front Squats 40/25 Run 200m 20 DB Snatch alternating 15/10kg 100m Waiters Walk with DB 200m Run

BENCHMARK […]

Feb 10 – Sunday Strength Session

By |February 10th, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY READING/WATCHING

Why Performance is More Important Than Victory

“In other […]

Feb 9 – Swim WOD at McKenzie Pool

By |February 9th, 2019|

WORKOUT

“Mini Rocket”

20 Min Partner AMRAP

Complete as many rounds as possible in 20 minutes of: 50m swim 10 push-ups 15 squats or sub 30 Squats.

Done as a partner workout, in a you go, I go format (Partner A swims, Partner B swims, Partner A does push ups, Partner B does push ups etc…).

STRENGTH

Weight Training for Swimmers: A Letter from Your Strength […]

Feb 8 – C & J Complex

By |February 8th, 2019|

LIFT

C&J Complex – 3 Position Clean + Jerk (Floor, Knee, Mid Thigh + 1 Jerk). 20-25 minutes to build to a heavy set of 4 (3+1)

WORKOUT

Performance 12 Min AMRAP 5 Front Squats 60/40kg 10 Box Jumps 24/20” 15 Sit Ups 1 Rope Climb Fitness 12 Min AMRAP 5 Front Squats 40/30kg 10 Box Jumps 20/12” 15 Sit Ups 2 Rope […]

Feb 7 – Push Press by 5

By |February 7th, 2019|

LIFT

Push Press 5 x 5 – Use 65-75-80-80-80% of your 1 Rep Max or if new work up to a heavy set of 5

WORKOUT

Performance 3 RFT Row 250m 15 Thrusters 20/15kg 10 Pull Ups 3 min rest Fitness 3 RFT Row 250m 15 Thrusters 15/7kg (Sub 1 x DB if required) 10 Pull Ups/Body Rows 3 min rest

THROWBACK […]