Sunday 25 Apr - Open Gym 10-11am

At the going down of the sun and in the morning we will remember them. Lest We Forget.

WOD - Pyramid - 10 Burpee, 20 Double Under, 200m Run, 10 WallBall, 20 SitUp, 200m Row

Monday is a public holiday for ANZAC Day. 

We will be doing a hero WOD to pay our respects.

 Session times Monday are 8:30am and 4pm

Saturday 24 Apr - 3 Rnds - 75 Double Under, 50 Squat, 25 PushUp. 2 Rnds - 75 SitUp, 50 Burpee, 25 Back Squat (40/30). 1 Rnd - 75 MedBall Clean, 50 KettleBell Snatch (24/16), 25 Cal Row

Friday 23 Apr - 7 Min Up Ladder - Power Clean (40/30), Front Rack Lunge. 3 Min Rest. 7 Min Up Ladder - Wall Ball, Box Jump. 3 Min Rest. 7 Min Up Ladder - Dumbbell Snatch (20/15), Dumbbell Over Head Squat

Thursday 22 Apr - 3 Rnds - 1 Min of each - SkiErg, Jumping Squat, Row, Rest, BikeErg, Jumping Split Lunge, Row, Rest, AirBike, Mountain Climber, Row, Rest

Wednesday 21 Apr - 12-9-6 - Power Snatch (50/35), Burpee Box Jump Over. 2 Min Rest. 12-9-6 - Bar Muscle Up, Burpee

Strength - Snatch Complex

Tuesday 20 Apr - 5 Rnds - 5 HandStand PushUp, 4 DeadLift (100/70), 3 Wall Climb, 2 Sumo DeadLift, 1 Free Standing HandStand PushUp

Strength - Press

Monday 19 Apr - Every 2 Mins - 8 Rnds - 3RM Back Squat. Every 2 Mins - 8 Rnds - 2RM Front Squat

Well done on a great weightlifting competition Stacey, Nat, Amanda (coach), Amy and Val.