Warm-up Press-ups on rings Tabata - KBDLHP 6 rounds of :20sec work and :10sec rest - your score is the lowest number of reps you perform in all 6 rounds Pistol Progressions Strength All CrossFit Athletes High Pull, Hang Clean (1 of each is 1 rep) 6 x 3 on the 2minutes   Capacity EMOM for 10 minutes perform: 2 Squat... [Read more]

Warm-up Thruster Tekkers Pull-up Tekkers Tabata Burpee for 6 rounds :20sec work and :10sec rest - your score is the lowest number of reps you perform in all 6 rounds.. Strength CrossFit Athlete A-1 Flat Bench Press 6RM Load  5 x 5,2,1 30x0 120sec A-2 Pull Ups 6 RM load 5 x 5,2,1 30x0 120sec Resting 10-15 Seconds between reps  CrossFit  A-1... [Read more]

Warm Up Tripple Steps (forward and back) Lateral Side Steps Dymamic Stalk Stance CrossFit Athlete A. Back Squat 6 RM load 5 x 5-2-1 30x0 120sec Resting 10-15 Seconds between reps CrossFit  A. Back Squat 6 RM load  5 x  2,2,1 20x0 120sec Resting 15-20 Seconds between reps CrossFit Endurance A. Back Squat wk:1 DE: 5reps @ 60% on 90 sec for... [Read more]

All CrossFit Athletes A. Snatch High Pulls 3 x 3-5 B. Hang Snatch @ 60-62% 6 x 3 120-180 rest Capacity EMOM for 12minutes odd minute - 3 x Box Jumps even minute - 5 x Heavy Kb Swing ( modify height before weight) W.O.M

CrossFit Athlete A. Sumo Deadlift 6RM Load 5 x 5,2,1 30x0 120sec Resting 10-15 Seconds between reps CrossFit  A. Sumo Deadlift 80-90% 5 x 2,2,1 20x0 120sec Resting 15-20 Seconds between reps CrossFit Endurance A. Sumo Deadlift 6 wk:1 DE: 5reps @ 60% on 90 sec for 9 minutes 30x0 90 sec CrossFit Rookie A. Sumo Deadlift 4 8-10 31x0... [Read more]

CrossFit Gymnastics Day Handstand Progressions - 10 min Pistol Progressions   Gymnastics Capacity 12 min 30 sec work / 30 sec rest Strict HSPU / Kipping / Scaled Burpee Ring Lockouts Candle Stick Rolls Focus on skill execution not the speed of the movement   W.O.D 20min Team WOD 10 Thrusters 6 Box Jump 24/20 10 Russian KBS 32/24kg [Scale... [Read more]

All CrossFit Athletes High Pull, Hang Clean (1 of each is 1 rep) 6 x 3 on the 2minutes   Capacity EMOM for 10 minutes perform: 2 Squat Clean and 1 Jerk @ 70% MUST BE SQUAT CLEAN NOT POWER CLEAN   W.O.D 10 min AMRAP: 20 kettlebell swings 10 ring dips

As many of you aren't around over the Christmas period, we will be running reduced class times as follows: Tuesday 24th December  •    7am Metcon •    8am CrossFit   25th and 26th December - CLOSED   Friday 27th December •    9am CrossFit •    10am Metcon   Saturday 28th December •    9am CrossFit •    10am Metcon Sunday 29th December •    9am CrossFit •    10am Metcon   Monday... [Read more]

Warm-up DU Tekkers Russian KBS C2B Pull-ups Strength CrossFit Athlete A-1 Flat Bench Press 6RM Load  5 x 5,2,1 30x0 120sec A-2 Pull Ups 6 RM load 5 x 5,2,1 30x0 120sec Resting 10-15 Seconds between reps  CrossFit  A-1 Flat Bench Press 6RM Load 5 x 2,2,1 20x0 120sec A-2 Pull Ups 6 RM load 5 x 2,2,1 20x0 120sec Resting 15-20 Seconds between... [Read more]