WORKOUT OF THE DAY

Sep 8th – Sunday Strength Session

By |September 8th, 2019|

10am til 12pm. 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

Sep 7th – 9/11 Memorial Workout

By |September 7th, 2019|

SEP 11 MEMORIAL WORKOUT TODAY  AT 9AM

Matt and Donna will be hitting our 9/11 memorial workout at 9am today, anyone is welcome to join in.

9/11 WOD

2001 meter row

THEN 11 REPS OF THE FOLLOWING (can be done in any order)

36/24″ Box Jump
(57.5/37.5kg)125/85# Thruster (deaths @ the Pentagon)
Burpee Chest To Bar Pull Ups
(80/55kg)175/120# Power Clean (AA Flight 175 (south tower))
Hand Stand Push […]

Sep 6th – All the EMOM

By |September 6th, 2019|

WORKOUT

24 min EMOM Performance 1) 15 sit ups 2) 8 Burpee Box Jump 24/20″ 3) 15 /12 Cal Row 4) 1 round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) Fitness 1) 12 sit ups 2) 8 burpees 3) 12/8 Cal row 4) 1 Round of Cindy (Scaled)

BASICS

Sep 5th – Push Press, Back Squat and more :-)

By |September 5th, 2019|

LIFTS

Pause Push Press 2 x 8 – Hold for a 1 count at the bottom of your dip. Use 80 – 90% of your 1 Rep Max. If you are new work to a challenging weight across all 8 sets.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 […]

Sep 4th – Front Squat Doubles

By |September 4th, 2019|

LIFT

Pause Front Squats 2 x 8 – 3 Second pause at the bottom of each rep. Stay tight. Use 80-90% of your 1 Rep Max. If you are new work to a challenging weight across all 8 sets.

WORKOUT

For Time 10min Cap

Performance 10-8-6-4-2 Cleans (Full) 60/40kg 2-4-6-8-10 Bar facing burpee Fitness 10-8-6-4-2 Cleans 50/35kg or Power Clean +Front Squat […]

Sep 3 – Press by four

By |September 3rd, 2019|

LIFT

Press 4 x 4 – Use 70 – 80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

12 Min AMRAP Performance 50 Double Unders 24 Alt DB Snatch 20/15kg 15 Toes To Bar Fitness 100 Single skips 24 Alt DB Snatch 15/10kg 15 hanging knee raises

NUTRITION

Iron deficiency and the athlete

How prevalent is […]

Sep 2 – Tempo Monday

By |September 2nd, 2019|

LIFT

Tempo Deadlift 4 x 4 – Use 70-80% of your 1 Rep Max or if new build to a challenging weight for all 4 sets. Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.

WORKOUT

12 min EMOM

Performance

1)20 KB Swings 24/16kg

2)20 Wall Ball 9/6kg to 10/9’

3)10 Box Jump 24/20”

Fitness

1)20 KB Russian […]

Sep 1st – Spring is here :-)

By |September 1st, 2019|

SUNDAY STRENGTH SESSION

10am til 12pm. 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

Aug 31 – Girl Mash Up!

By |August 31st, 2019|

WORKOUT

Girl Mash Up Partner Workout With a partner complete 75 Wall Balls 20/14# to 10/9′ 400m Run together 21 Kettle Bell Swings 24/16kg 12 Pull Ups 30 Clean and Jerks 60/40kg 12 Pull Ups 21 Kettle Bell Swings 24/16kg 400m Run together 75 Wall Balls Share the reps as needed but run together

EVENTS

FREE CROSSFIT CLASS – Sat September 14th @9am

The […]

Aug 30 – You choose

By |August 30th, 2019|

LIFT

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 Overhead Squat 3 x 5 – 3 Second pause at the bottom of each rep. Stay tight.Use 70-80% of your 1 Rep Max or if new build to a […]