Named Workouts

Jun 15th – Free Intro Workout

By |June 15th, 2019|


Partner Workout – 24 Minute AMRAP: 20 Burpees 6 x 100m Sprint 20 Pull Ups 20 Box Jumps 24/20” 20 Squats 20 Sit Ups Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.

FREE CROSSFIT CLASS – Sat June 15th @9am

The […]

Jun 8 – Lumberjack 20

By |June 8th, 2019|


This is one Jenn has wanted to do for a while so here it is for all of you to enjoy. Do it solo or with a friend 🙂

“Lumberjack 20” 20 Deadlifts 125/82.5kg Run 400m 20 KB swings 32/24kg Run 400m 20 Overhead Squats 52.5/35kg Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box […]

Jun 3rd – Almost D-Day

By |June 3rd, 2019|

This year marks the 75th anniversary of D-Day, the allied invasion of Nazi occupied Europe on the 6th of June 1944. This workout is our memorial to those who lost their lives liberating the people of Europe.


The Beach Assault Row to shore-1000M row Ascend the cliff-5 rope climbs – Long pants or long sox are a great idea! Attack […]

Jun 1st – BaD As X

By |June 1st, 2019|

Our 10th annual Open Weightlifting Comp is on today. Keeping it in house and low key this year. Same 3 lifts though. Back Squat, Bench Press and Ground to Overhead. Plus a Strongman themed workout. 9am to Noon. Sign up on Influx as usual (does not count as a weekly visit). 💪🏋️‍♀️🏋️‍♂️💪


Noon to 2pm, come in with a plan […]

May 18 – “Dindy”

By |May 18th, 2019|


Partner WoD! AMRAP in 20 minutes: 12 Deadlifts P 70/45kg F 50/30kg 9 Hang Power Cleans 6 Push Jerks 5 Pull-ups 10 Push-ups 15 Air Squats Athletes share the work, one athlete working at a time.


FREE CROSSFIT CLASS – Sat June 8th @9am

The best way to get a real sense of CrossFit is to stop by and take […]

May 8th – Choice matters :-)

By |May 8th, 2019|


“Choose your own adventure”

4 Rounds for Time: Station 1: A.125 Double Unders or B. 400m Run or C. 500m Row Station 2: A. 10 Pushups or B. 10 Ring Pushups or C. 10 Hand Stand Pushups Station 3: A. 30 Lateral Jumps over Parallettes or B. 30 Box Jumps (30″/24″) or C. […]

May 7th – Press and Fran

By |May 7th, 2019|


Press 3 x 5 – 70-75-80-85-90% of your 1 Rep Max or work up to a heavy triple.



Performance 21-15-9 Thruster 42.5/30kg Pull-ups Fitness 21-15-9 Thruster 30/20kg Jumping Pull Ups


Crossfit Shoulder Mobility – 3 Simple Exercises To Mobilise Your Body (With No Equipment)

“Ever noticed how easy it is to forget your Crossfit shoulder mobility and mobility work? After your workout, you […]

May 4 – Free Intro Workout

By |May 4th, 2019|


Team Workout In teams of four, complete As Many Rounds and reps As Possible (AMRAP) in 24 minutes of: Run 200 Meters Push-Ups x 15 reps Box Jumps x 15 reps Sit Ups x 15 Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task […]

Apr 25 – ANZAC Day 9am Class

By |April 25th, 2019|

ANZAC DAY – April 25

After your dawn service, come and join us at 9am for a Hero workout or at 10am for Open Gym. The workout can be scaled for all and is also able to be done as a team. Lest we forget.



Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction […]

Apr 19th – 9am Class Only

By |April 19th, 2019|

9am Class Only then Open Gym 10am to Noon.


“The Bear”

5 Rounds for max load 7 sets of the sequence Power Clean Front Squat Push Press Back Squat Push Press No resting the bar on the ground. Break up or combine movements any way as long as all movements are complete range of motion.




9am Class […]