Monday 2 Feb - 3 Min AMRAP - OverHead Squat (35/25). 1 Min Rest. 3 Min AMRAP - SumoDeadLift HighPull (35/25). 1 Min Rest. 3 Min AMRAP - HandStand PushUp. 1 Min Rest. 3 Min AMRAP - Toes To Bar

 

Strength - Weighted PullUp

Sunday 1 Feb - Open Gym 2-4pm

Saturday 31 Jan - 'Loredo' - 6 Rnds - 24 Squat, 24 PushUp, 24 Lunge. 400m Run

Friday 30 Jan - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Compare to 22 Aug

Thursday 29 Jan - 5 Rnd - 1 Min WallBall, 30sec Rest. 4 Rnd - 1 Min Burpee, 30 sec rest. 3 Rnd - 1 Min Double Under, 30 sec Rest

 

Counter Punch is a boxing program that identifies young people who may have issues with anger, self esteem or confidence, or who lack positive coping strategies. If you would like to see how successful this program has been in turning lives around then watch the ABC documentary here.

Every year Counter Punch run a charity boxing match and this year Micah and Felicity are getting in the ring!

To support this excellent cause please go to their respective fundraising pages. For Micah's click here and Felicity's click here

Wednesday 28 Jan - 8 Min AMRAP - 10 Toes Thru Rings, 10 Jumping Split Lunge, 10 KettleBell Sumo DeadLift High Pull (32/24). Rest 2 Mins. 6 Min AMRAP - 10 PushUp, 10x10m Sprint

Strength - OverHead Squat

Tuesday 27 Jan - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

 Compare to 11 Aug

Strength - Clean & Jerk
Good lifting on the weekend guys, first comp for Jana and Mitch, 2nd comp for Wes and Faith. Thanks to Jez and Jess from 11Mile for joining our teams!