Sunday 1 Sep - Open Gym 2-4pm

Saturday 31 Aug - 800m Run, 50 Squat, 40 KettleBell Swing (32/24), 30 Toes To Bar, 600m Run, 40 Squat, 30 KettleBell Swing, 20 Toes To Bar, 400m Run, 30 Squat, 20 KettleBell Swing, 10 Toes To Bar, 200m Run, 20 Squat, 10 KettleBell Swing, 5 Toes To Bar

Friday 30 Aug - 150 Burpee

Skill - HandStand Walking

Thursday 29 Aug - 7 Min AMRAP - 30 SitUp, 20 DeadLift (100/70). 3 Min Rest. 7 Min AMRAP - 30 Russian Twist (22.5/15), 20 KettleBell Snatch (24/16). 3 Min Rest. 7 Min AMRAP - 30 Hollow Rock, 20 MedBall Clean

Wednesday 28 Aug - 4 Rnd - 3 Strict HandStand PushUp, 6 HandStand PushUp, 3 Strict PullUp, 6 PullUp, 50 Double Under

Strength - Snatch Complex

Tuesday 27 Aug - 1K Row, 6 DeadBall Over Shoulder (60/40), 20m Dumbbell OverHead Lunge (22.5/15), 500m Row, 6 DeadBall Over Shoulder, 20m Dumbbell OverHead Lunge, 250m Row, 6 DeadBall Over Shoulder, 20m Dumbbell OverHead Lunge

Skills - Rope Climb and Pistol Squats

Monday 26 Aug - 1RM Clean. 1RM Bench Press

Finisher - 6 Rnd - 30sec Work, 30sec Rest - Dumbbell Thruster (22.5/15)

Sunday 25 Aug - Open Gym 2-4pm

Saturday 24 Aug - 5 Round - 1 Min Dumbbell Squat (22.5/15), 30sec Rest, 1 Min Press (20/15), 30sec Rest, 1 Min Box Jump Over, 30sec Rest, 1 Min KettleBell Swing (24/16), 2 Min Rest

Friday 23 Aug - In 11 Min - 5-4-3-2-1 - Rope Climb, Wall Climb. In 11 Min - ‘Annie’ - 50-40-30-20-10 - Double Under, SitUp. In 11 Mins - Max Calories (Row, Bike or Ski)

Thursday 22 Aug - In 32 Mins - 25 Hang Snatch (20/15), 200m Run, 20 Hang Snatch (25/20), 200m Run, 15 Hang Snatch (30/25), 200m Run, 10 Hang Snatch (40/30), 200m Run, 5 Hang Snatch (50/35), 200m Run. In any remaining time - 1RM Hang Snatch

Wednesday 21 Aug - ‘The Chief’ - 5 Rnds - 3 Min AMRAP - 3 Power Clean (60/40), 6 PushUp, 9 Squat, 1 Min Rest

Gymnastics Strength - PullUps and Dips 

Tuesday 20 Aug - 3RM Back Squat. 4RM DeadLift

Monday 19 Aug - ‘Helen’ - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Skill - HandStand Walking

Strength - Turkish GetUp

Sunday 18 Aug - Open Gym 2-4pm

Free Intro Session 10am

Saturday 17 Aug - 9 Min AMRAP - 15 WallBall, 10 DeadLift (100/70). 3 Min Rest. 9 Min AMRAP - 15 Box Jump, 10 PushUp. 3 Min Rest. 9 Min AMRAP - 15cal Row, 10 Over Rower Burpee

Friday 16 Aug - 10 Min AMRAP - 10 Cluster (40/30), 10 Chest To Bar PullUp

Strength - Cluster and PullUp

Thursday 15 Aug - 1K Run, 50 Burpee, 25 Box Step Up (22.5/15), 1K Row, 50 Burpee, 25 Box Step Up

Wednesday 14 Aug - 6 Rnds - 3 Min Work/ 2 Min Rest - 7 Ring PushUp, 14 V-Sit, 28 Double Under

Tuesday 13 Aug - 32 Rounds Of Tabata - 300m Row, 30 Double KettleBell DeadLift (32/24), 200m Run, 20 Dumbbell Push Press (15/10)

Skills WOD - 2 Rope Climb, 4 Reverse Bar Somersault, 6 Strict HandStand Push, 8 Pistol Squat

Monday 12 Aug - 2 Rnds - 30 Squat Clean (60/40), 30 Toes To Bar. 2 Rnds - 10 Squat Snatch (60/40), 10 Bar MuscleUp

Sunday 11 Aug - Open Gym 2-4pm

Saturday 10 Aug - ‘Rene’ - 7 Rnd - 400m Run, 21 Walking Lunge, 15 PullUp, 9 Burpee

If you have a weight vest wear it

Friday 9 Aug - 8 Min AMRAP - 10 HandStand PushUp, 10 Back Squat (60/40), 50 Double Under, 20 Shoulder To OverHead (60/40) then 1 Rnd - 20 HandStand PushUp, 20 Back Squat, 100 Double Under, 20 Shoulder To OverHead

Strength - Back Squat

Thursday 8 Aug - 5 Rnds - 3 Power Snatch, 5 Bench Press, 20/15 cal AirBike, 3 Min Rest

Finisher - 100 Russian Twist

Wednesday 7 Aug - Partner WOD - 3 Rnds - 1K Row, 50 Toes To Bar, 50 WallBall, 800m Run

Tuesday 6 Aug - 3 Rnd - 15 Power Clean (60/40), 10 Bar Facing Burpee, 5 MuscleUp

Strength - Power Clean and DeadLift

Monday 5 Aug - In 35 Mins - 50-40-30-20-10-20-30-40-50 - Double Under, SitUp, Squat. In any remaining time - AMRAP - 10 KettleBell Swing (24/16), 7 PushUp

Today is a public holiday. Session times are 8:30am and 4pm

Sunday 4 Aug - Open Gym 2-4pm

Rosco

Monday is a public holiday. Session times are 8:30am and 4pm

Saturday 3 Aug - 200 WallBall, Every 90sec - 5 Burpee. 200 Box Jump, Every 90sec - 4 Devils Press (22.5/15)

Friday 2 Aug - 15 Min AMRAP - 30sec Work/ 30sec Rest - 50 Dumbbell Squat (22.5/15), 40 Push Jerk (50/35), 30 DeadLift (50/35), 20 Hollow Rock

Skills - HandStand Hold, HandStand Walk, Strict MuscleUp