Friday 4 Nov - WOD: 15 - 10 - 5 Squat Snatch; 5 Wall Climb After Each Set

Strength: 1 Power Snatch, 3 OverHead Squat

Thursday 3 Nov - WOD: Row, Burpee to Target, Double Under, Atomic Sit Up, Bike or Ski

Wednesday 2 Nov - WOD: Up Ladder - Hand Release Rush Up, Bicep Curl; Up Ladder - Ring Dip, Bent Over Row

Strength and Upside Down Practice

Tuesday 1 Nov - WOD: 400m Suitcase Carry, 30 Kettlebell Snatch, 400m MedBall Carry, 30 MedBall Squat Clean, 10 x 7m DeadBall Carry, 14 DeadBall Over Shoulder

Skills WOD

Monday 31 Oct - WOD: 6 Rounds - 5 Pull Ups, 5 HandStand Push Ups; Then 100 Bench Hops

Strength: 5 Back Squat

Everyone (including your little ones and dogs) is encouraged to dress up for Halloween 🎃 👻 

Best dress on the day wins a sweet surprise.

Sunday 30 Oct - 10-11am Open Gym or WOD; 11am - 12pm Stretching & Mobility

WOD: Toes to Bar, Bike or Ski, Box Step Up, Run, Wall Climb, Row, Rope Climb, Lunge/Lunge/Squat

Saturday 29 Oct - Partner WOD: ‘Partner Jackie’ - Row, Thruster, Pull Ups; ‘Partner Annie’ - Sit Ups, Double Unders; ‘Partner “Filthy Fifty”’ - Box Jump, Jumping Pull Up, Kettlebell Swing, Walking Lunge, Knees To Elbows, Push Press, Back Extension, Wall Ball, Burpee, Double Under