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Oct 12 – Deadlift triples and an EMOM

By |October 12th, 2017|

LIFT
Deadlift 3 x 5 – Build up to a heavy triple. Look to establish a new 3 Rep Max.
WORKOUT
Performance
12 Min EMOM
10 KB Swings 24/16kg
7 Goblet Squats
5 Box Jumps 24/20″

Fitness
12 Min EMOM
10 Russian KB Swings 24/16kg
5 Goblet Squats
3 Box Jumps 24/20″ Step Ups Ok
FREE INTRO WORKOUT at 6:30PM
Our Free Intro Group Class is designed to suit any level of fitness  and […]

Oct 7 – Partner Workout and ROMWOD at 10am

By |October 7th, 2017|

WORKOUT
Partner Workout

Run 200m then 10 Reps each of : Pull Ups, Push Ups, Squats, Sit Ups, Burpees

Run 200m then 9 Reps

Run 200m……down to

1 Rep then Run 200m

Both partners run. Otherwise 1 working at a time, partition the reps as you like.
SKILL SESSION @10AM – ROMWOD
ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides […]

Jul 24 – Double EMOM and AED Fundraiser at 7pm

By |July 24th, 2017|

WORKOUT
Performance
10 Min EMOM
Odd: 20 Front Squats 42.5/30kg*
Even: REST

5 Min REST

10 Min EMOM
Odd: 20 Push Press 42.5/30kg*
Even: REST

Fitness
10 Min EMOM
Odd: 15 Front Squats 35/25kg*
Even: REST

5 Min REST

10 Min EMOM
Odd: 15 Push Press 35/25kg*
Even: REST

*Scale to a weight you can do unbroken and fast, the front squats will get a bit challenging.

 
AED (Defibrillator) Community Fundraiser – Mon Jul 24th at 7pm
We are […]

April 1st – Wallball Marathon and Skill Testing at 10am

By |April 1st, 2017|

WORKOUT
Wallball Marathon

For time:
1000 Wallballs 20/14# to 10/9′
Partner workout one working at a time, the ball cannot touch the floor for the duration of the workout. Rep count resets to zero if it does.
SKILL SESSION AT 10AM – NEXT LEVEL SKILL TESTING
As a preface to some more Next Level training this year, we are giving you the opportunity to test some […]

Feb 9 – Press Doubles and a Free Intro Workout at 6:30pm

By |February 9th, 2017|

LIFT

Press 2 x 8 – work up to a heavy double

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.
WORKOUT
Performance
EMOM x 12
8 KB Swings 24/16kg
8 Goblet Squats 24/16kg
10m Waiters Walk

Fitness
EMOM x 12
5 Russian KB Swings 24/16kg
5 Goblet Squat 15/10kg DB
10m Waiters Walk 15/10kg DB
Free […]

Oct 18 – Run or Row?

By |October 18th, 2016|

WORKOUT
Performance
4 RFT
Row 500m or Run 400m
15 Cleans 60/40kg (or PC+FS)
30 Sit Ups
15 HR Push Ups

For Performance the Clean must pass below parallel to count. Can be a Power Clean + Front Squat.

Fitness
4 RFT
Row 500m or Run 400m
15 Hang Power Cleans 40/20kg
30 Sit Ups
15 Push Ups/8 Negatives

LABOUR WEEKEND SCHEDULE CHANGE

SATURDAY OCTOBER 22

NORMAL HOURS

SUNDAY OCTOBER 23

CLOSED

MONDAY OCTOBER 24

10AM CLASS

11AM OPEN GYM

NUTRITION
6 Mistakes […]

Sep 2 – Snatch or OHS then another Triplet

By |September 2nd, 2016|

LIFTS
3 Position Snatch

Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.

OR

Pause Over Head Squat 5 x 5

3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.
WORKOUT
Performance
Complete […]

Aug 6 – Team Chipper and get to know Coach Yvette

By |August 6th, 2016|

WORKOUT – TEAM CHIPPER
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters
50 Strict Pull-Ups (or Assisted Pull-Ups)
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups (or Assisted Pull-Ups)
Row 2000 Meters
Member (Coach) of the Month
How do you answer a friend when they ask, “What is CrossFit?”:  It’s exercise, it […]

May 29 – Sunday Strength Session

By |May 29th, 2016|

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 plan.
SUNDAY READING/WATCHING
Regionals live stream is HERE
Men’s Snatch from […]

May 4 – Bench Day and Barbara!

By |May 4th, 2016|

LIFT
Bench Pres 5 x 5 – 65-75-80-80-80% of your 1 Rep Max or work to a heavy set of 5.
WORKOUT
2 Rounds of “Barbara”

Performance
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins between rounds

Fitness
20 Body Row
30 Push Ups/15 Negatives
40 Sit Ups
50 Squats
Rest 3 mins between rounds
MEMBER OF THE MONTH

Biggest change mentally:  Coming to terms with the fact that the mental […]