Tuesday 11 Jul - 2 Rnd - 3 Min AMRAP - Row, 2 Min Rest. 3 Min AMRAP - SitUp, 2 Min Rest. 3 Min AMRAP - OverHead Walking Lunge (20/15)

Monday 10 Jul - 20-16-12-8-4 - Burpee Box Jump, 10-8-6-4-2 - Dumbbell Thruster (20/15), 5-4-3-2-1 - MuscleUp

Long time member and 5:30am regular, Kerry, is leaving us for world travel adventures. Thanks for being such a great member of our community Kerry, we all hope you come back one day.

Strength - Push Press

Sunday 9 Jul - Open Gym 2-4pm

Free Intro Session at 10am today

Saturday 8 Jul - 4 Rnds - 120 Single Skip, 20 DeadBall DeadLift (60/40), 20 Torso Twist (10/5), 20m Dumbbell Lunge (15/10), 20cal Row

Today is Bring A Friend Day

Friday 7 Jul - 1RM Hang Snatch. 1RM Hang Clean

We are hosting another CrossFit Level One Certificate Course on the 29th-30th July.

Click here to register.

Thursday 6 Jul - 8 Rnd - 20 WallBall, 15 Toes To Bar, 10 Hang Power Snatch (40/30)

Wednesday 5 Jul - 3 Rnds - In 2 Mins - 200m Run, Max Dumbbell PushPress (15/10), 1 Min Rest

Skills WOD - 12 Min AMRAP - 5m HandStand Walk, 20 sec L-Sit Hold, 20 Triple Under

Strength - Turkish GetUp