Named Workouts

Aug 11 – Saman

By |August 11th, 2018|


8 Rounds for Time
13 Deadlifts (85/55kg)
17 Wall Balls (20/14 lb to 10/9′)
400 meter Run

This workout can be done solo or as a partner or team workout.

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a […]

Aug 4 – Free Intro Workout at 9am

By |August 4th, 2018|

“Roll the Dice #2”

In teams of 2, 5 Rounds For Time of:

As a team Run 200 meters.

When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice:

1= Burpees – 2= Push ups

3= Weighted Lunges 15/10kg

4= Goblet Squat 24/16kg

5= Box Jumps (24/20″)

6= Push Balls (20/14 lbs) to […]

Aug 3 – Hopper Deck Day

By |August 3rd, 2018|

Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card.

If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a chance and draw […]

Jul 31 – More EMOM

By |July 31st, 2018|

On The Minute Grace (For Load)

On The Minute for 30 Minutes perform 1 Clean and Jerk

Full Clean or Power Clean + Front Squat is considered Rx. Split Jerk or Push Jerk (no press outs) is also Rx.

Pick a weight you think you can handle for all 30 Reps, staying at the same weight for all 30 Reps is also Rx.

Scale […]

Jul 14th – Regionals workout

By |July 14th, 2018|

WORKOUT – Event 3 Regionals Partner Workout
In pairs complete the following, one working at a time.
4 x 400m (1 mile run)
50 OHS 50/35kg
100 Sit Ups
150 Double Unders
50 Power Cleans 50/35kg
100 Box Jump Overs 24/20″ (over length of box)
Best wishes to our MaD and 41° members who are testing themselves on the big platform at the 2018 […]

Jul 7 – Free Intro Workout

By |July 7th, 2018|

WORKOUT – Bring a Friend #6
20 minute AMRAP
Partner workout, partners alternate complete rounds
10 Goblet Squats
10 Box Jump Overs
10 HR Push Ups
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In […]

Jun 29 – Burpee Chief

By |June 29th, 2018|

5 Cycles of:
Max Reps in 3 minutes
3 Burpee
6 Squats
9 KBS 24/16kg. (Fitness Russian Swings)

1 Minute Rest

Similar to “The Chief” but start each cycle where you finish the last. Every rep counts.
Hidden nasties you didn’t know were in your ‘milk’

Long gone are the days when milk only meant the cow variety. It is also safe to say our […]

Jun 22 – Girl Friday and some Press

By |June 22nd, 2018|

Press 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.
3 Rounds For Time of: Row 500m/Run 400m/Bike 1k (Rx is Row)
12 Deadlifts @ Body Weight
21 Box Jumps 20″

Jun 9 – Mid Winter Mash Up and Oly Workshop at 10am.

By |June 9th, 2018|

Mid Winter Mash Up of CCW workouts.

Event 1 (Workout 2 2015)

12 WallBalls 20/14# to 10/9′
9 Box Jumps 24/20″
6 Toes To Bar
+ Max Cal on Bike or Rower

One person on the Bike/Rower while the other one does the work, break it up however you want, but must be done in order. Score is Reps + Cal

5 Min Break

Event 2 […]

Jun 4 – Queens Birthday – Beach Assault

By |June 4th, 2018|

With the D-Day anniversary on Wednesday it is time to revisit the Beach Assault Workout, our tribute to the men and women who assaulted Fortress Europe in 1944.
“The Beach Assault”

Row to shore-1000M row

Ascend the cliff-5 rope climbs – Long pants or long sox are a great idea!

Attack the objective-100 burpees and 100 wall balls (20#/14# to 10/9′)

Extract the wounded-50 Power […]