Monday 18 Apr - WOD: 'Barbara' 5 Rounds - 20 Pull Up, 30 Push Up, 40 Sit Up, 50 Squat

Sessions today: 8:30am & 4pm

Sunday 17 Apr - 10 - 11am Open Gym and WOD

Ros getting after it down in the Red Centre.

WOD: AMRAP - 6 Thruster, 4 Over The Bar Burpee; AMRAP - 12 Push Ups, 8 Pull Ups; AMRAP - 24 Double Unders, 16 KB Swings

Saturday 16 Apr - WOD: 10 Rounds - 15/12 Cals, 2 Wall Climb; 10 Rounds - 200m Run, 7 DeadLift

Friday 15 Apr - WOD: 40 Wall Balls, 40 Hang Power Clean&Jerk, 40 Toes Thru Rings, 1K Run, 40 Front Squat, 40 Hand Release Push Up, 40 Box Jump Over, 1K Run (or 1250m Row)

Sessions today: 8:30am & 4pm

Thursday 14 Apr - WOD: 5 Rounds - AirBike; 5 Rounds - Row; 5 Rounds - 10m Burpee Shuttle Run; 5 Rounds - Double Unders

Skills: HandStand Walking or HandStand Hold Practice

Wednesday 13 Apr - WOD: 10 - 1 Barbell Front Rack Box Step Up; 2 DeadBall Over Shoulder After Each Set

Strength: 10 RM Back Squat

Tuesday 12 Apr - 'Nate' - AMRAP: 2 Ring Muscle Up, 4 HandStand Push Up, 8 Kettlebell Swing

Strength: 1 Power Snatch, 1 Squat Snatch, 1 OverHead Squat