Friday 13 Feb - 9 Min AMRAP, 2 Min Rest, 6 Min AMRAP, 2 Min Rest, 3 Min AMRAP - 3 Thruster (60/40), 6 Toes To Bar, 9 Double Under

This Saturday 14th Feb Micah and Felicity are going to cook us breakfast and late lunch! 

After the 8am and 3pm sessions there will be a fundraising BBQ to help them raise funds for Counter Punch as their 'Fight Night' fast approaches. Bring your spare change, bring an eski and help support this fantastic cause.

Thursday 12 Feb - 'Diane' - 21-15-9 - DeadLift (100/70), HandStand PushUp

Compare to 27 May
Well done Sammy for taking out the elite category at Riverside Jam in Perth on the weekend, boss!

Wednesday 11 Feb - 'Partner WOD' - Rep for Rep - 50 Strict PullUp, 50 Burpee, 50 Ring Dip, 50 x 10m Sprint, 50 Clean & Jerk (50/35)

Tuesday 10 Feb - 15 Min AMRAP - 5 Squat Clean (50/35), 10 Box Jump, 15 WallBall. On 3,2,1 Go - Run 400m, at 5 Mins Row 500m, at 10 Mins 100 Double Under

 

Strength - Hang Power Clean

Monday 9 Feb - EMOM 6 Mins - 1 Wall Climb, 5 Push Up, Max KettleBell Swing (24/16). 3 Min Rest. EMOM 6 Mins - 1 Strict HandStand PushUp, 5 SitUp, Max MedBall Clean. 3 Min Rest. EMOM 6 Min - 3 Kipping HandStand PushUp, 5 Jumping Squat, Max Dumbbell Snatch (20/15)

EMOM - Every Minute, On the Minute

Strength - Turkish GetUp

Sunday 8 Feb - Open Gym 2-4pm

Saturday 7 Feb - 'Partner WOD' - 4 Rnds - 50 SitUp, 40 Box Jump Over, 30 Dumbbell PushPress (15/10), 20 OverHead Lunge Step (20/15), 10 Cal Row

 Bali Party!
Intro Session Today at 10am
Sam is competing in Perth this weekend at 'Riverside Jam'. Go Sammy!