Friday 1 September - WOD: 20 - 15 - 10 - 5 Thruster; Double Under

Strength: 1RM Dumbbell Complex

Thursday 31 August - WOD: Hand-Release Push Up, V-Sit, Plate Carry, Plate Ground to OverHead, Cal Bike or Ski, Row

Wednesday 30 August - WOD: 24 Box Jump, 12 Burpee to Target, 6 Burpee Box Jump

Strength: 7RM Back Squat

Tuesday 29 August - WOD: 10 Ring Muscle Up or 15 Pull Up + Ring Dip, 10 HandStand Push Up, Wall Ball, 500/400m Row, Run, Wall Ball

Strength: Static Holds

Monday 28 August - WOD: Burpee to Target, 400m Run

Strength: 1RM Push or Split Jerk, 2RM Clean Grip DeadLift

Sunday 27 August - WOD: 10 - 11am Open Gym & WOD

WOD: Run, Double Under, Lunge Step, Ring Row, Jumping Squat, Cals

Saturday 26 August - WOD: Single life 22min AMRAP combined with Committed Relationship (just for) 10min AMRAP

No child minding. Sorry for any inconvenience.

Friday 25 August - WOD: Devils Press. Every 2min, including 3,2,1...go! 10 Box Step Up

Strength: 1RM Under Grip Pull Up

Thursday 24 August - WOD: 4 Power Clean, 3 Front Squat, 2 Dead Ball On To Box, 1 x 10m Seated Sled Pull

Wednesday 23 August - WOD: 20 Double Under, 20 Sit Up, 20 Squat, 10 x 10m Shuttle Run, 2 Wall Climb

Tuesday 22 August - WOD: Rhys's Rackless Reps

Monday 21 August - WOD: 12 Pistol Squat, 6 Knees to Elbow, 250/200m Row. In Any Time Remaining - 1RM OverHead Squat

Skills WOD

Sunday 20 August - 10 - 11am Open Gym & WOD

WOD: Double Under, Plate Ground to OverHead, Toes thru Rings, Plate Twist

Saturday 19 August - WOD: 'Just our usual Saturday workout'

No child minding. Sorry for any inconvenience.

Friday 18 August - WOD: 'Elizabeth'

Strength: 1RM Squat Clean

Thursday 18 August - WOD: 25 Wall Ball, 10 Power Snatch, 20 V-Sit, 10 Overhead Squat, 15 Handstand Push Up, 10 Push Jerk

E2MOM

Wednesday 16 August - WOD: Wall Climb, Rope Climb, Shuttle Run, 10 Toes to Bar, 10m Burpee Broad Jump, 10m Bear Crawl

Tuesday 15 August - WOD: 30/20 Cal, 35 Atomic Sit Up, 40 Box Jump Over, 45 Double Under, Push Up

Strength: 2RM Back Squat & 2RM Strict Press

Monday 14 August - WOD: 20m Sled Push, 6 DeadBall Over Shoulder, 12 Sumo Deadlift High Pull, 24 Sledge Hits, 100m Suitcase Carry

Strength: 1RM 10m Sled Push

Sunday 13 August - 10 - 11am Open Gym & WOD

WOD: Tyre Flips, Sled Push, Plate Carry

We would recommend to wear an old t-shirt as unfortunately the tyres don't clean themselves after the workout 😊

Saturday 12 August - WOD: Double Unders, Kettlebell Swing, Cal Bike or Ski, DeadBall Carry, Cal Row

8:30am Child Midning

Friday 11 August - WOD: 50 Deadlift, 40 Thruster, 30 Hang Power Clean, 20 Shoulder to Overhead

Strength: 1RM Cluster

Thursday 10 August - WOD: EMOM-ster

Finisher

Wednesday 9 August - WOD: 2.5 / 2K Row

Strength: 2RM Push Press

Skills WOD

Tuesday 8 August - WOD: 20 Pull Up, 30 Burpee To Target, 500/400m Row, 50 Double Under, 60 Sit Up, 70 Static Lunge Step

In Any Time Remaining: 1RM Complex - 1 Power Snatch, 2 OverHead Squat

Partner Finisher

Monday 7 August - WOD: Deconstructed Kelly

Public Holiday

Sessions today: 8:30am & 4pm

8:30am Child Minding

Sunday 6 April - 10 - 11am Open Gym & WOD

WOD: Double Under, Rope Climb, Slam Ball

Saturday 5 August - WOD: 40/30 Cal, 200m Suitcase Carry, 20 Knees to Elbow, 200m Single Arm OverHead Carry, 10 Clean and Jerk

8:30am Child Minding

Friday 4 August - WOD: 1K Run, 1250/1000m Row, 40 Box Jump. Any Time Remaining: AMRAP - 5 V-Sit, 10 Plate Twist

Thursday 3 August - WOD: 30 Double Under, 20/15 Cal Row, 10x10m Shuttle Run; 8 Back Squat, 8 Pistol Squat

Wednesday 2 August - WOD: Kettlebell Swing, Bench Hop, Power Clean