Thursday 23 Jan - 3 Rnds - 5 Strict PullUp, 50 Double Under

Briant keeping everyones kids fit during the school holidays!

Strength - Hang Snatch and Bench Press
Congratulations to Sammy for scoring another CrossFit sponsorship, this time with AlphaFit. Check out their FaceBook page to read the announcement. 

Wednesday 22 Jan - 21-15-9 Knees To Elbows - 200m Farmers Carry (15/10) at the start of each round.

Strength - Back Squat

Tuesday 21 Jan - 'Mr Joshua' - 5 Rnd - 400m Run, 30 GHD SitUp, 15 DeadLift (110/75)

Monday 20 Jan - 100 Dumbbell Snatch (20/15), Every Minute on the Minute - 3 Burpee. 3 Min Rest. 75 Box Jump, Every Minute on the Minute - 2 Burpee. Rest 3 Mins. 50 OverHead Squat (40/30), Every Minute on the Minute - 1 Burpee

Session times for the Australia Day Public Holiday (Monday 27th Jan) will be 8am and 3pm

Sunday 19 Jan - Open Gym 2-4pm

This beautiful baby girl's name is Evelyn Hope, well done Craig and Jess, she is lovely!

There are a heap of old bands under the desk in the office/kids room. If anybody would like to stretch or practice pull-ups at home, feel free to grab one. There is nothing wrong with them, just sticky from the humidity so they have been replaced with new ones. 

Saturday 18 Jan - 'Team WOD' - 30 Min AMRAP - 1 Min Row, 10 Wall Ball, 10 SitUp

Free intro Session 10am today

Friday 17 Jan - 5 Rnds - 3 MuscleUp, 6 HandStand PushUp, 9 KettleBell Swing (32/24)