Monday 31 Oct - WOD: 6 Rounds - 5 Pull Ups, 5 HandStand Push Ups; Then 100 Bench Hops


Strength: 5 Back Squat

Everyone (including your little ones and dogs) is encouraged to dress up for Halloween 🎃 👻 
Best dress on the day wins a sweet surprise.

Sunday 30 Oct - 10-11am Open Gym or WOD; 11am - 12pm Stretching & Mobility


WOD: Toes to Bar, Bike or Ski, Box Step Up, Run, Wall Climb, Row, Rope Climb, Lunge/Lunge/Squat

Friday 28 Oct - WOD: 3 Rounds - 10 DeadLift, 10 Power Clean, 10 Front squat


Strength: 1 Power Clean, 1 Squat Clean, 1 Push or Split Jerk

Sunday 23 Oct - 10 - 11am Open Gym or WOD; 11am - 12pm Stretching & Mobility


WOD: 200 Double Unders, 100 Atomic Sit ups
100 Jumping Squat, 80 Clapping Push Up, 
80 Ring Rows, 60 Cals (Bike or Ski), 60 Cals (Row)
*Partition however

Sunday 16 Oct - 10 - 11am Open Gym or WOD; 11am - 12pm Stretching & Mobility


WOD: 1min Hollow Hold, 1min Squat Hold, 1min Plank, 1min Bar Hang; 10 Hollow Rocks,
20 Squats, 10 Push Ups, 20 Lunge Steps, 10 Ring Row,
400m Run or 400m Row

Please bring 2 towels, a belt/sash for the Stretching & Mobility class

Tuesday 11 Oct - WOD: AMRAP - 4 Hand Stand Push Up, 9 Power Snatch


Strength: 1RM Muscle Snatch, 1RM Hang Power Snatch, 1RM Hang Snatch

Sunday 9 Oct - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility


WOD: 50 Cals, 100 Jumping Squat, 100 Kettlebell Swings, 50 Burpees

Please bring 2 towels, a belt/sash for the Stretching & Mobility class.

Tuesday 4 Oct - WOD: AMRAP - 15 Front Squat, 5 Ring Dip


Strength: 2RM Sumo DeadLift 

Monday 3 Oct - WOD: TABATA - Box Jump Overs, Hand Release Push Ups, Toes To Bar, Row


Strength: 4 RM Back Rack Reverse Lunge Step

Sunday 2 Oct - 10 - 11am Open Gym & WOD


WOD: 20 Dumbbell Snatch, 20 Dumbbell Box Step Over, 20 Atomic Sit Up, 20 Cals