Named Workouts

Apr 21 – Free Intro Workout at 9am

By |April 21st, 2018|

Bodyweight “Fight Gone Bad”

3 Rounds of working 1 minute for reps for each of the following movements:

Rowing (for Calories)
Box Jumps
Body Rows
Rest 1 Minute

Team members will start on different stations, but all will rest at the same time. Count your total reps as a team.
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is […]

Apr 18 – Girl Wednesday – Cindy

By |April 18th, 2018|



As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats


As many rounds as possible in 20 min:
5 Body Rows
10 Push-ups/5 Negatives
15 Squats
Free Intro Workout – Saturday at 9am

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 […]

Apr 14 – Team Gone BaD & Oly Workshop at 10am

By |April 14th, 2018|

“Team Gone BaD”

Single round, 5 minutes at each station for max reps
3- person teams.
Row (cals)
Push press 35/25/15kg
Box jumps
Sumo deadlift high pull 35/25/16kg
Wall ball
Players can rotate as needed during exercises.
Beginner Olympic Weightlifting Workshop at 10am
BEGINNER: Saturday Apr 14th, 10am – 12pm

An introduction to the sport of Olympic Weightlifting. Covering the basics of the Snatch and Clean and Jerk. Designed for those […]

Apr 13 – No Bad Medicine but an angry Bear instead

By |April 13th, 2018|

“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.

Mar 31 – Free Intro Workout at 9am

By |March 31st, 2018|

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 Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  […]

Mar 29 – Push Press Doubles and Diane :-)

By |March 29th, 2018|

Push Press 2 x 6 – Work to a heavy double or if you have a 1 Rep Max use 70-75-80-85-90-95%.
WORKOUT – “Diane”
21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Deadlift 70/50kg
HR Push Ups (These could be scaled up to Dive Bomber, Scaled HSPU or Box HSPU)


9am Class ONLY
Open Gym 10am to Noon
9am Class ONLY
Open Gym 10am to […]

Mar 17 – 18.4 and Happy St Patricks Day.

By |March 17th, 2018|

Workout 18.4

9 Min Cap

21-15-9 reps of:

Deadlifts, 225 / 155 lb. 102/70kg

Handstand push-ups


21-15-9 reps of:

Deadlifts, 315 / 205 lb. 143/83kg

50-ft. handstand walk after each set

More scaling options HERE.
Biggest change in myself physically: Power, strength, shape and carrying all the groceries up the path in one go (it’s a long steep path).

Find out more about Michael HERE.

Mar 16 – Clean & Jerk Complex, a girl and 18.4 at 6pm

By |March 16th, 2018|

Clean Complex – Power Clean (from floor) + Front Squat + Clean + Jerk
Record your heaviest 5 sets.
WORKOUT – “Elizabeth”
21-15-9 reps:
Clean 60/42.5kg
Ring Dips

21-15-9 reps:
Hang Power Clean 35/25kg
Dip Station Dips

If you want to make Performance spicy the make them full Cleans.
Can a green smoothie cleanse put you in the ER?
How can something as nutritious as dark leafy greens do you wrong? In […]

Mar 11 – 18.3 at 9am and Sunday Strength Session

By |March 11th, 2018|

Another chance to hit 18.2 at 9am.
Sunday Strength Session
10am til Noon. 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 […]

Mar 10 – 18.3

By |March 10th, 2018|

2 rounds for time of:
100 double-unders
20 overhead squats 52/36kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 22.5/15kg
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
More scaling options HERE.
Why You Should Sign Up For Your First Weightlifting Meet
Stepping out on the platform in competition for the first time can be seriously intimidating, and for many people far out of their comfort zones, so why take […]