Friday 20 Mar - 4 Rnds - 5 Inverted Burpee, 4 Free Standing HandStand, 3 Strict MuscleUp, 20 Sec L-Sit Hold, 1 Legless Rope Climb

 This WOD is for quality, not for time

Thursday 19 Mar - Tabata - Row. 2 Min Rest. Plate Ground To OverHead (20/15). 2 Min Rest. Double Under

Strength - OverHead Squat
Tonight (Thursday) at 7pm Sonia will be running a Yin Yoga session.
Everyone is welcome (and encouraged) to attend. Cost is $10. Click here for some info on what type of Yoga this is.
If this session is well attended it will become a regular Thursday 7pm session.

Wednesday 18 Mar - Death By Strict PullUp. 2 Min Rest. Death By Thruster (50/35). 2 Min Rest. Death By PushUp

Tuesday 17 Mar - 8 Min AMRAP - 10 KettleBell Swing (24/16), 10 Burpee. 4 Min Rest. 8 Min AMRAP - 10 HandStand PushUp, 10x 10m Sprint

March On Ramp group, good to go!

Strength - Snatch Complex

Monday 16 Mar - 100 SitUp, 80 OverHead Lunge Step (20/15), 60 Box StepUp, 40PullUp, 20 Cal Row, 10 Dumbbell Hang Clean (20/15), 5 Rope Climb. Every 3 Mins Run 200m

Erick is very proud to introduce the adorable Isaac Reyna to the world!

Sunday 15 Mar - Open Gym 2-4pm

Saturday 14 Mar - Open WOD 15.3 - 14 Min AMRAP - 7 Muscle Up, 50 Wall Ball, 100 Double Under

The scaled version of this workout is 14 Min AMRAP - 50 Wall Ball, 200 Single Skips.

This WOD can be done at 6:30pm Friday (tonight), 8am and 3pm Saturday, 2-4pm Sunday or 7pm Monday night.