Sunday 5 Sep - Open Gym

Just to let those in Defence know, if you deploy on Operations or Exercise your monthly memberships are put on hold until you return. If you have a 10 pass they never expire anyway. 


  1. Hey Kel,

    I know it doesn't count unless you're there but I got 23:11 mins for 5km run... What were the weights for the workout yesterday?


  2. Nice Damien - good time!! The weight was whatever you like - 2x dumbbell or 2x kettlebell but it had to be the same for the farmers carry as the Overhead Squat. So the idea was to pick the most challenging weight you could while still maintaining perfect OHS technique. We also did 1RM Split Jerk before the WOD


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