Monday, July 24, 2017

EMOM C&J

Hi all

Just some admin. Last week a few of the weekly payment processes were delayed, some of you may have a double transaction this week.

Onward from Saturday 6th of August we are going to combine the Saturday 8am and 9am (teens) classes. The class will be at 8am (and will be open to adults and teens).

thank you




Today's WOD

1) EMOM 9

5 Clean and Jerks (as heavy as possible)

2) AMRAP 11

6 strict pull-ups
12 Weighted Lunges


Saturday, July 22, 2017

Saturday mash

Hi all


Today's WOD

5 rounds
800m run
21 Thrusters
21 Burpees / Pull-ups / Toes-to-bar / Ring Dips / Cals Rower* (rotate thru each round)



Friday, July 21, 2017

squat push lift

hi all



Today's WOD

AMRAP 15
30 Squats
20 HSPU
10 Deadlifts (100/70kgs)