Wednesday 1 Feb - WOD: 10m Sled Push, 20 Knees To Elbows, 30 Sledge Hits, 40m D'Ball Carry, 50 Flutter Kicks

Strength 

Tuesday 31 Jan - WOD: AMRAP - 1 Rope Climb, 6 Dumbbell Hang Squat Snatch

Skills WOD

Strength: Sled Push

Monday 30 Jan - WOD: 1 Clean, 3 Front Squats, 5 Push or Split Jerk, 7 Bar Facing Burpee

Sunday 29 Jan - 10 - 11am Open Gym & WOD

WOD: KettleBell Swing, Toes Thru Rings, Goblet Squat, Cals, HR Push Ups, Sit Ups

Saturday 28 Jan - WOD: Buy In; AMRAP - 40 Dumbbell OverHead Lunge, 30/20 Cal Row, 20 Thruster, 10 Burpee Box Jump, 5 Wall Climb

8:30am Child Minding

Friday 27 Jan - WOD: 'Oscar' 9 Devils Press, 20 Dumbbell Lunge, 9 Dumbbell Push Press, 20 Sit Ups

The Magic of CrossFit

5:30, 6:30, 8 and 9:15am & 12:30, 4, 5 and 6pm classes

Skills WOD

Thursday 26 Jan - Partner WOD or Solo: 10 - 1 WallBall, 10-1 Row (cal), 10 - 1 Plate OverHead SitUp, 5 - 1 Wall Climb, 5 - 1 DeadBall Squat Clean. In Any Time Remaining - Kettlebell Complex

Public Holiday - 8:30am and 4pm sessions only!

Child minding for the 8:30am class.

Wednesday 25 Jan - WOD: TABATA - Pull Ups, Push Ups, Sit Ups, Squats; Row, Assault or Echo Bike, Shuttle Run, Ski or C2 Bike

Tuesday 24 Jan - WOD: 100 OverHead Squat

Mobility

Monday 23 Jan - WOD: 7 Burpee Toes To Bar, 7 Goblet Squat

Strength: Bench Press

Sunday 22 Jan - 10 - 11 Open Gym & WOD

WOD: 50 - 40 - 30 - 20 - 10 Dumbbell Hang Clean & Push Jerk, Cals, V-Sit

Saturday 21 Jan - WOD: AMRAP - 8 Toes to bar, 6 Dumbbell Thruster, 4 Box Step Over; AMRAP - 8 Cal Row, 5 Cal Bike or Ski, 4 DeadBall Over Shoulder; AMRAP - 8 Hand Release Push Up, 6 Jumping Squat, 4 x 10m Burpee Shuttle Run

Child minding available at the 8:30am class.

Friday 20 Jan - WOD: 30 WallBall, 20 Box Jump Over, 10 Burpee PullUp, 5 Wall Climb

Skills WOD

Thursday 19 Jan.- WOD: 15/12 Cal Row, 200m Run, 15/12 Cal Bike or Ski, 200m Run, 100 Double Unders. In Any Time Remaining - Box Step Up

Wednesday 18 Jan - WOD: 21 - 15 - 9 Burpee Over Bar, DeadLift

Strength: 3RM Press, 2RM Split Jerk, 1RM Behind Neck Split Jerk

Tuesday 17 Jan - WOD: 1K Run, 100 Lunge Steps, 25 Sit Ups, 75 Squats, 25 Sit Ups, 50 Hand Release Push Ups, 25 Sit Ups, 25 Pull Ups, 25 Sit Ups, 25 x 10m Shuttle Run

Monday 16 Jan - WOD: 'Nate' - 2 Ring Muscle Up, 4 HandStand Push Up, 8 KettleBell Swing

Strength: 1 Power Snatch, 1 Hang Squat Snatch 

Sunday 15 Jan - 10 - 11am Open Gym & WOD

WOD: 1 Rope Climb, 2 Wall Climb, 4 Toes To Bar, 8 Burpees, 16 Squats

Saturday 14 Jan - Partner WOD: 10 Thruster, 8 DeadBall Over Shoulder, 6 Devils Press, 400m Farmers Carry, 15 Atomic Sit Ups, 12 Cal Row, 10 Cal Bike

No child minding available. Sorry for any inconvenience.

Friday 13 Jan - WOD: "Bear Complex"

Thursday 12 Jan - WOD: 1.6K Run, Rest, 1K Run, Rest, 600m Run, Rest, 200m Run, Rest

Wednesday 11 Jan - WOD: AMRAP - 30 Dumbbell Snatch, 60 Double Under

Static Holds

Tuesday 10 Jan - WOD: 7 Extra Push Up Burgee, 14 Box Jump, 21 Sit Up, 28 Dumbbell OverHead Lunge Step

Skills WOD

Monday 9 Jan - WOD: 200m Plate OverHead Carry, 30 Lateral Plate Jump Overs, 400m SuitCase Carry, 50 KettleBell Swing, 600m MedBall Carry, 70 WallBall. In Any Time Remaining - 2RM DeadLift

Normal Classes Schedule To Resume!

5:30am, 6:30am, 8am, 9:15am, 12:30pm, 4pm, 5pm & 6pm.

Sunday 8 Jan - 10 - 11am Open Gym & WOD

WOD: Cal Row, Single Arm Kettlebell Thruster, Cal Bike or Ski, V-Sit

Saturday 7 Jan - WOD: Buy In; 2 Rounds - 20 Backward Skips, 20 Dumbbell Push Jerk, 20 Toes Thru Rings, 30 Cal Row, 30 Goblet Squat, 30 Bench Hops, 40 Single Skips, 40m DeadBall Carry, 40 Squats

No child minding available. Sorry for any inconvenience.

Friday 6 Jan - WOD: "LYNNE" - Max Bench Press, Max Pull Ups

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Thursday 5 Jan - WOD: Double Under, Cal Row, Bike or Ski; In Any Time Remaining - Burpee Box Jump

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Wednesday 4 Jan - WOD: 10 DeadLift, 20 Pistol Squat, 30 Dumbbell Hang Clean + Jerk

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Tuesday 3 Jan - WOD: 10 RM, 5 RM, 3 RM Bach Squat

Skills WOD

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Monday 2 Jan - WOD: 1250m Row or 1K Run, 75 Kettlebell Front Rack Lunge, 50 Strict Press, 25 Bent Over Row, 20 Box Jump Over, 15 Hand Release Push Up, 10 DeadBall Squat Clean, 5 Wall Climb, 1250m Row or 1K Run

PUBLIC HOLIDAY - Sessions: 8:30am & 4pm