Monday 1 May - WOD: 'The Chief' 3 Power Clean, 6 Push Up, 9 Squat

Public holiday today.
Session times are 8:30am and 4pm.


8:30am - Child Minding

Sunday 30 April - 10 - 11am Open Gym & WOD


Thanks to CrossFit Linchpin for our Sunday workout!

Thursday 27 April - WOD: 5 Snatch Grip DeadLift, 4 Hang Power Snatch, 3 OverHead Squat


Strength: 1RM Complex - 1 Snatch Grip DeadLift, 1 Hang Power Snatch, 1 OverHead Squat

Tuesday 25 April - HERO WOD: 'Hursty"

Session times today are 8:30am and 4pm
8:30am - Child Minding

We do a Hero WOD on ANZAC Day and today we will do 'Hursty' that is dedicated to Queensland Police Officer SGT Brendan Hurst who paid the ultimate price for his country on July 15, 2007. He spent 17 years in the QLD police force and then embarked on a journey to help rebuild the Iraq police academy. Brendan was killed when his vehicle was hit by an IED. He left behind a loving partner, Tanya, and a 22-day old son, Max.

Sunday 23 April - 10 - 11am Open Gym & WOD


WOD: Push Up, Ring Row, HandStand Push Up, Strict Pull Up

Sunday 16 April - 10 - 11am Open Gym & WOD


WOD: Cal Row, Cal Bike or Ski, 10m Shuttle Run, Squats

Monday 10 April - Chalk-olate Egg-xercise Hop-per

Public Holiday Today - 8:30am and 4pm are the Session Times


8:30am - Child Minding


Sunday 9 April - 10 - 11am Open Gym & WOD


WOD: 'Recovery Workout'
Row, Mountain Climber Stretch, Bicep Curl, Burpee Broad Jump, Hollow Rock

Friday 7 April - WOD: 'Not so good Friday'

Public Holiday Today - 8:30am and 4pm are the Session Times


8:30am - Child Minding

Thursday 6 April - WOD: Up Ladder - Deadlift, Box jump


Strength: 2RM DeadLift

Tuesday 4 April - Hero WOD 'Holleyman' : 5 Wall Ball, 3 HandStand Push Up, 1 Power Clean

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
This Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday August 30, 2012 ("120830")


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


WOD: Pull Ups, Push Ups, Toes Thru Rings, Slam Ball