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Oct 21 – Sunday Strength Session

By |October 21st, 2018|

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.
LABOUR DAY HOURS
Monday Oct 22nd.

9am Class Only.

Open Gym […]

Oct 20 – Fight Gone Strongman

By |October 20th, 2018|

WORKOUT
Fight Gone Strongman

Run to Fight Gone Bad format, but using some strongman movements like Sandbags, Stones, Tires and Fat Bars. You can take it on solo or team up for this one.
EVENTS
FREE CROSSFIT CLASS – Sat November 3rd @9am
The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each […]

Oct 19 – Burpee Chief

By |October 19th, 2018|

WORKOUT
5 Cycles of:
Max Reps in 3 minutes
3 Burpee
6 Squats
9 KBS 24/16kg.
1 Minute Rest
Similar to “The Chief” but start each cycle where you finish the last. Every rep counts.
BODYCARE
Steph is in the gym today, book a spot now.

 

Oct 18 – Deadlift triples and 9/7/5

By |October 18th, 2018|

LIFT
Deadlift 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.
WORKOUT
Performance
9 Min AMRAP
9 DB Push Press 20/15kg
7 Pull Ups
5 Goblet Squats with 1 x DB

Fitness
9 Min AMRAP
9 DB PP 15/10kg
7 Body Rows
5 Goblet Squats with 1 x DB
THROWBACK THURSDAY

Oct 17 – Bench day :-)

By |October 17th, 2018|

LIFT
Bench Press 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
12 Min AMRAP
3-6-9-12-15-18-21…….
Thrusters 42.5/30kg
2-4-6-8-10-12-14…….
Bar Facing Burpees
1-2-3-4-5-6-7……
Box Jumps 30/24”

Fitness
12 Min AMRAP
3-6-9-12-15-18-21…….
Thrusters 30/20kg
2-4-6-8-10-12-14…….
Bar Facing Burpees
1-2-3-4-5-6-7……
Box Jumps 24/20”
STRENGTH
The Bench Press Is a Pull: 5 Cues You Might Be Missing
The bench press is like the Cinderella of the powerlifts. The squat and the deadlift […]

Oct 16 – Front Squat Triples and 20!

By |October 16th, 2018|

LIFT
Front Squat 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.
WORKOUT
Performance
10 Min Cap
20!
Box Jump 24/20″
OH Lunge 20/15kg Plate
Push Press 40/30kg from ground

Fitness
10 Min Cap
20!
BJ 24/20″ Step Ups ok
OH Lunge 10/5kg Plate
Push Press 30/20kg from ground
BASICS

Oct 15 – Thrusters for 5

By |October 15th, 2018|

LIFT
Thruster 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
10 Min EMOM
ODD 6 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 32/24kg

Fitness
10 Min EMOM
ODD 4 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 24/16kg
BENCHMARK TRAINING
Girl

“Jackie”

For time:
1000m Row
50 Thrusters 20/15kg
30 Pull Ups

Hero

“Manion”

7 ROUNDS FOR TIME
Run 400m
29 Back squats 61/43kg

First […]

Oct 14 – Sunday Strength Session

By |October 14th, 2018|

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
Oly action from last weekend

 

Calm Down… It’s Supposed […]

Oct 13 – Partner 10!

By |October 13th, 2018|

WORKOUT
Partner Workout

Run 200m then 10 Reps each of : Pull Ups, Push Ups, Squats, Sit Ups, Burpees

Run 200m then 9 Reps

Run 200m……down to

1 Rep then Run 200m

Both partners run. Otherwise 1 working at a time, partition the reps as you like.
MAD MEMBER BENEFITS

Oct 12 – Another EMOM :-)

By |October 12th, 2018|

LIFT
Push Jerk 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
12 Min EMOM
10 KB Swings 24/16kg
7 Goblet Squats
5 Box Jumps 24/20″

Fitness
12 Min EMOM
10 Russian KB Swings 24/16kg
5 Goblet Squats
3 Box Jumps 24/20″ Step Ups Ok
NUTRITION
The Religion of Dieting
When did one’s diet become a religion? Watching a low carb versus high […]