Latest

Oct 3rd, 2017

Category: Blog
Read More

Tuesday 3rd October 2017

Today’s workout is broken down in to three parts A) PAUSED OVERHEAD SQUAT – build to a moderate single with a 3 second pause at the bottom B) SQUAT SNATCH 12min EMOM Minute 1: 3 reps @ 70% Minute 2: 2 reps @ 75% Minute 3: 1 rep @ 80% Minute 4: REST C) BACK […]

Oct 2nd, 2017

Category: Blog
Read More

Monday 2nd October 2017

Today’s programme is Event 5 of the CrossFit Team Series which wraps up midday tomorrow for us. Even if you haven’t been involved in the team series as a competitor, im sure you’ve enjoyed pairing up in class and having a go at these workouts! As many reps in 10mins: 3 synchronized burpee box jump […]

Sep 27th, 2017

Category: Latest News
Read More

Daylight savings = Sleep cravings

Hey everyone! With day light savings coming around stealing an hour from us I thought it would a good time to talk about sleep and how to combat missing it; especially for you AM’ers. Could the 1 hours shift send us all into an insomniac downfall? Probably not but me with my strict Queenslander body […]

Sep 27th, 2017

Category: Blog
Read More

Wednesday 27th September 2017

4 rounds for time; – 10 deadlifts (75% of max) – 300m run – 15 box jumps 24″/20″ – 10 handstand push ups This workout should be metabolically demanding, also those that have done Dianne before know the challenge of the back fatigue on the handstand push up with the deadlift! KEEP FOCUSED! Don’t forget […]

Sep 23rd, 2017

Category: Blog
Read More

Saturday 23rd September 2017

CrossFit Team Series WOD2 – there’s still time to register you and your partner guys and get your scores logged by Monday! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 22nd, 2017

Category: Blog
Read More

Friday 22nd September 2017

The Team Series has started – todays WOD will be the first workout announced for the CrossFit Team Series 2017! Get your partner and get in to it! You have until Monday to register online! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 15th, 2017

Category: Blog
Read More

Friday 15th September 2017

“KEV”   With a partner complete as many rounds as possible in 26 minutes of; – 6 deadlifts  143/63 – 9 bar facing burpees synchronized – 9 bar muscle ups each – 17m barbell carry  

Sep 13th, 2017

Category: Junior High
Read More

CrossFit Junior High – Monday 11th September, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Sep 9th, 2017

Category: Blog
Read More

Saturday 9th September 2017

3 rounds for time: 15 chest to bar pull ups 20 burpees 15 sumo deadlift high pulls  43/30   There are lots of scaling options for todays workout to make sure you get the most out of it!  If 15 chest to bars isn’t quite your jam yet then make sure you choose an option […]

Sep 8th, 2017

Category: Blog
Read More

Friday 8th September 2017

“LOREDO” US Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24 2010 in Jelewar, Afghanistan, when insurgents attached his unit with an improvised explosive device. He is survived by […]

Sep 7th, 2017

Category: Blog
Read More

Thursday 7th September 2017

“JACKIE”   1000m row 50 thrusters  20 30 pull ups 15min time cap   Today we will all be finishing this sub 15mins.  This workout is not won and lost on the rower so row with purpose but plan to be able to get off and work hard for big sets on the thrusters and […]

Sep 6th, 2017

Category: Blog
Read More

Wednesday 6th September 2017

Tonight Coach Ruth competes in the 2017 Commonwealth & Oceania Championships in the Gold Coast!  She competes from 9:30pm NZ time (7:30pm if you’re in the Gold Coast) and this link may take you to a live stream of the event… http://video.awf.com.au/webcast.aspx   In the meantime though, she’s put together this for us all back home […]