Wednesday 27 Apr - WOD: 3 Rounds - 3/5 Ring Dips, 10 V-Sit, 15 Box Jump, 20 Burpees, 25 Jumping Squat

Skills WOD: Practice HandStand Walking or HandStand Holds

Tuesday 26 Apr - WOD: 3 - 3 - 3 Back Squat

Skills WOD: Ring Muscle Up, HandStand Push Up, Dumbbell Squat Snatch, Bar Muscle Up, Triple Under, Pistol Squat

Monday 25 Apr - Hero WOD: 'WOOD' 5 Rounds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift High Pull, 10 Thruster

Sessions today: 8:30am & 4pm

Sunday 24 Apr - 3 - 4pm Open Gym & WOD

9:30am: NTWA Weightlifting Competition - come and cheer on all the athletes

1:00pm: #talk2mebro Seminar - a free seminar for everyone! Bring your swimwear, towel and a yoga mat

3 - 4pm: WOD - AMRAP: 12/10 Cals, 20 Dumbbell Snatch, 12/10 Cals, 20 KettleBell Swing; In 16mins - 36/30 Cals, 50 Dumbbell Snatch, 36/30 Cals, 50 KettleBell Snatch. In Any Time Remaining - Lunge/Lunge/Squat/Burpee

Saturday 23 Apr - WOD: 100 Bench Hops, 90 Double Unders, 80 Plate Bent Over Row, 70 Sledge Hits, 60 Box Step Ups, 50 Cals, 40 Dumbbell Push Jerk, 30 MedBall Clean, 20 Devils Press, 10 Strict Pull Up

At 5:30pm (after the 4pm class) we will have #talk2mebro workshop. If you’re participating, don't forget to bring your swimwear, towel and a yoga mat.

See you all tomorrow!

Friday 22 Apr - WOD: AMRAP - 4 Toes To Bar, 8 Wall Ball, 12 Kettlebell Snatch

Strength: 2 - 2 - 2 OverHead Squat

Thursday 21 Apr - CFHQ WOD: 3 Rounds - 500m Row, 21 Burpee, 400m Run