Named Workouts

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 […]

April 13 – Team Gone BaD

By |April 13th, 2019|


Team Gone BaD Single round, 5 minutes at each station for max reps 3-man WOD Row (cals) Push press 35/25/15kg Box jumps Sumo deadlift high pull 35/25/16kg (Sub KBS?) Wall ball ———- Players can rotate as needed during exercises.


The 10 Most Important Reasons to Squat

“By the time we have reached the age of thirty, the muscles used to straighten our […]

Apr 6 – Free Intro Workout

By |April 6th, 2019|


“Roll the Dice #3” In teams of 2, 20 Minute AMRAP: 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= […]

Mar 30 – Obstacle fun :-)

By |March 30th, 2019|


Teams of 3 Team Obstacle Course 3 Min AMRAPs, 2 min Rest between AMRAPS Yoke-Yoke-Wall 1 x 30kg Ball 2 x 20kg Balls (1 round is all balls and team over last wall or yoke) 10m Over-Under Box Hurdles (1 round is all team members over 10m line) Row-Bike-Row Calories (Score is Cal divided by 3) Farmers Walk […]

Mar 29 – Back Squat triples

By |March 29th, 2019|


Back Squat 3 x 5 – Weights by feel. Work up to a heavy triple.



Performance 21-15-9 reps: Deadlift 100/70 kg Handstand push-ups Fitness 21-15-9 Deadlift 70/50kg HR Push Ups (These could be scaled up to Dive Bomber, Scaled HSPU or Box HSPU)


March 27 – “The Ghost”

By |March 27th, 2019|

“The Ghost” 6 RFR (Rounds For Reps) 1 min Row (Cal) 1 min Burpees 1 min Double Unders (Scale to singles if required) 1 min REST The score is for each movement.


FREE CROSSFIT CLASS – Sat April 6th @9am

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each […]

Mar 23 – Open workout 19.5

By |March 23rd, 2019|



33-27-21-15-9 reps for time of: 43/29kg. thrusters Chest-to-bar pull-ups

Time cap: 20 minutes

Like previous Saturdays we will modify to suit as a partner workout.

“19.5 that’s not 19.5”

Partner workout, alternating movements and running together. 20 Min AMRAP of:

10 Thrusters 43/29/20/15kg

10 Pull Ups/Bodyrows

400m Recovery run

Partner A does Thrusters, Partner B does Thrusters, Partner A does Pull Ups/Bodyrows, Partner B does Pull Ups/Bodyrows, […]

Mar 16 – Open Workout 19.4

By |March 16th, 2019|



For total time:3 rounds of:10 snatches12 bar-facing burpeesRest 3 minutesThen, 3 rounds of:10 bar muscle-ups12 bar-facing burpees

M 43kg. W 29kg.

Time cap: 12 minutes

Like other weeks we will be offering a 19.4 alternative workout.

“19.4 That’s not 19.4”

Partner AMRAP, 1 working at a time, break up the work however you want.

10 Min AMRAP

10 Snatch 43kg or DB Snatch 15/10kg

12 Bar Facing Burpees […]

Mar 13 – Strict Cindy

By |March 13th, 2019|


Strict “Cindy” AMRAP in 20 Minutes: Performance 5 Strict Pull-ups 10 Push-ups 15 Air Squats Fitness 5 Body Rows/Banded Pull Ups/Pull Up Negatives 10 Push-ups/5 Negatives 15 Air Squats


Put Yourself First for All the Right Reasons

“You cannot pour from an empty glass and without personal strength and purpose, all your efforts have a low ceiling. You are a duller knife, […]

Mar 11 – Hopper Deck Monday :-)

By |March 11th, 2019|

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 […]