Sunday 21 Aug - Open Gym 2-4pm

Don't forget to register for the triathlon ladies!! 250m swim, 10k bike ride, 2.5k run - EASY!
Not only did Trent get the PT award but Anna received the Commissioners Trophy for most outstanding trainee - amazing effort Anna, well done!

Saturday 20 Aug - 'Partner WOD' - 20 Rnds - 10 Double Under, 10 SitUp, 10 WallBall, 10 Box Jump

 Person #1 does a complete round while person #2 rests. Then person 2 completes a round while #1 rests. Continue until 20 rounds are completed (10 each).

**UPCOMING EVENT** - All Girls Triathlon, Sunday 28th Aug, 7:30am, Fannie Bay.

Event detail and registration here Registration closes this Sunday night so be quick!

Friday 19 Aug - 12min AMRAP - 5 Ring PushUps, 10 Front Squat (60/40)

A very big congratulations to Trent, Stu, Anna and Gemma for graduating from Police Recruit School - the fittest 4 on course!! Nice work on receiving the PT award Trent!

Thursday 18 Aug - 3 Rnds - 200m Run, 5 Power Snatch (40/30)

Wednesday 17 Aug - 10 DB Squat Clean Thruster (15/10), 9 Burpees, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip, 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run

 Compare to 8 Jan
 Work from 10-1 then back up from 1-10. The 800m run is only done once.
Rope Climbs so bring long socks

Tuesday 16 Aug - PowerLifting!! - 1RM Back Squat, 1RM Bench Press, 1RM DeadLift

 

Reminder - there is no 8am session today

Monday 15 Aug - 'Chelsea' - On the minute, every minute for 30 mins - 5 PullUps, 10 PushUps, 15 Squats

 

There is no 8am session today or tomorrow