Sunday 14 Jan - Open Gym 2-4pm

Saturday 13 Jan - In A Team Of 3 - 3 Rnds - 30cal Row, 20 DeadLift (100/70). 1 Min Rest. 3 Rnds - 30 Dumbbell PushPress (15/10), 20 Bench Press (40/30). 1 Min Rest. 3 Min AMRAP - Double Under

Today is Bring A Friend Day

Friday 12 Jan - 15 OverHead Squat (40/30), Run 400m, 15 OverHead Squat, Row 500m, 15 OverHead Squat, SkiErg 500m, 15 OverHead Squat, AirBike 25cal

Strength - OverHead Squat
This Saturday is Bring A Friend Day. At either the 8:30am, 10am or 4pm session encourage a mate to join in the fun!

Thursday 11 Jan - Run 1K, Rest 2 Min, Run 1K, Rest 2 Min, Run 400m, Rest 1 Min, Run 400m

Wednesday 10 Jan - In 10 Mins - 70 Thruster (40/30) - Every break complete 7 Over the Bar Burpee. 3 Min Rest. In 10 Mins - 70 Toes To Bar - Every break complete 7 WallBall

Tuesday 9 Jan - 1 Min SkiErg, 1 Min Squat, 1 Min Row, 1 Min PushUp, 1 Min AirBike, 1 Min V-Sit

Skills WOD - 10 Min AMRAP - 3 L-Sit PullUp, 6 Strict HandStand PushUp, 9 Pistol Squat

Strength - Back Squat

Monday 8 Jan - In 35 Mins - 3 Rnd - 30 KettleBell Swing (24/16), 20 Box Jump, 10 Burpee PullUp. In time remaining establish a 2RM Clean & Jerk