Sunday 30 Apr - Open Gym 2-4pm

Today is the last day to register for the Australian Master Athletics Championships being held 9-12 June. 

If you are 30yrs or over and keen to relive your little athletic days then click here

Saturday 29 Apr - 15 Min AMRAP - 21 MedBall Clean, 15 V-Sit, 9 Burpee PullUp. 3 Min Rest. 9 Min AMRAP - 21 MedBall Clean, 15 V-Sit, 9 Burpee PullUp. 3 Min Rest. Then 21 MedBall Clean, 21 V-Sit, 21 Burpee PullUp

Friday 28 Apr - 4 Min AMRAP - Row (cal). 1 Min Rest. 4 Min AMRAP - Run (mtr), 1 Min Rest. 4 Min AMRAP - Double Under, 2 Min Rest. 2 Min AMRAP - Row, 30 Sec Rest. 2 Min AMRAP - Run, 30 Sec Rest. 2 Min AMRAP - DoubleUnder

Strength - Static Holds

Thursday 27 Apr - 0-20 Mins - 1RM Squat Clean, 20-22 Mins - Rest, 22-28 Mins - 30 Squat Clean (70/45)

Wednesday 26 Apr - 24 Min AMRAP - 50 Double Under, 400m Run, 30 PushUp, 20 PullUp, 10 Rope Climb, 25 Triple Under, 200m Backwards Run, 15 HandStand PushUp, 10 Bar MuscleUp, 5 Legless Rope Climb

Strength - PushPress

Tuesday 25 Apr - 5 Rnds - 25 KettleBell DeadLift (32/24), 4 Wall Climb, 19 KettleBell Swing (32/24), 15 Burpee Box Jump

Session times today are 8:30am and 4pm
Usually we do a Hero WOD on ANZAC Day. Today we are using the date of the Landing at Gallipoli as the rep scheme. A tough workout is how CrossFitters like to show their respect on this most sacred of days.
Lest We Forget

Monday 24 Apr - 90 Squat, 60 Thruster (20/15), 60 WallBall. 30 Front Rack Lunge (35/25), 30 cal AirBike, 30 Pistol

Strength - Front Squat