Named Workouts

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 […]

Jun 2 – BaD As IX

By |June 2nd, 2018|

Our ninth annual Open Weightlifting Competition is on Sat 2nd June 2018
We started our BaD As Open Weightlifting competition in 2010 to encourage more ladies to lift weights. Over the past 8 years we have seen numbers grow and the competition sell out in record time.

Like last year we have changed the format of the competition, we have achieved our […]

May 10 – Choose Your Own Adventure!!!

By |May 10th, 2018|

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. 30 Box Jump Overs (20″/15″)

Once you select an exercise at a station, you must use that exercise for all 4 rounds. Record your […]

May 8 – Back Squats and Fran

By |May 8th, 2018|

Back Squat 3 x 5 – Working up to a heavy set of 3 or a new 3 rep max.
Thruster 42.5/30kg

Thruster 30/20kg
Jumping Pull Ups
Diet Soda: Good or Bad?
Diet sodas are popular beverages all over the world, especially among people who want to reduce their sugar or calorie intake.

Instead of sugar, they are sweetened with artificial sweeteners like aspartame, cyclamate, […]

May 5 – Strongman Total

By |May 5th, 2018|

Time to throw the heavy stuff around. We will extend the session as required to allow you to complete the lifts.
Unlimited attempts and time to establish a 1RM at each lift/carry
Back Squat
Bench Press
Overhead Yoke Carry x 15.25m no drops allowed
Zercher Yoke Carry x 15.25m no drops allowed
Traditional Yoke Carry x 15.25m no drops allowed

Combine your best efforts […]

Apr 25 – ANZAC Day

By |April 25th, 2018|

Apr 25 – Anzac day. 9am Class Only

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.


For time:
800-meter single-arm DB farmers carry, 20/15kg.
31 toes-to-bars
31 push-ups
31 front […]

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 […]