Tuesday 14.09.21
Fitness 1. Build to a heavy but quality 5 rep Farmers Handle Deadlift 2. 15 Min AMRAP: 20 Arm Haulers 20 Burpees 20 Double DB Bent Over...
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Jason
Sep 12, 20211 min read
Monday 13.09.21
Current arrangements for Vaccination Centre / Royal Show. Fitness: 1. 4 Rounds: alt E90 A. 5 Shrimp Squats B. ≈ 80% Max Push Up Set 2. In...
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Jason
Sep 9, 20211 min read
Sunday 12.09.21
Today is our SwimWod at Bold Park Aquatic. The session starts at 11.30am. Details on the Royal Show period are here: Log all workout...
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Jason
Sep 9, 20211 min read
Saturday 11.09.21
Beach WOD today @ Swanbourne Beach. Meeting at the Northern end of the car park. Details on the Royal Show period are here: Log all...
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Jason
Sep 7, 20211 min read
Member of the Month 1/2 September 2021 - Matt
When, how and why did you get started with us? I was a member at The Vault which was taken over by Southern Crossfit and then become...
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Jason
Sep 5, 20211 min read
Friday 10.09.21
Fitness 1. Death by Strict Pull Ups Compare to 5/9/19 Jen H: 10 + 8 Jason W: 12 + 5 2. 10 Min AMRAP 10 Pull Ups 20 Box Jump Overs 24/20"...
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Jason
Sep 5, 20211 min read
Thursday 09.09.21
Fitness: In Pairs: 40 Min AMRAP - One person working at a time 1000m Row 50 Toes to Bar 1000m Ski 75m Plate Push (15 x 5m shuttles) 2000m...
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Jason
Sep 5, 20211 min read
Wednesday 08.09.21
Details for the Royal Show period are here: Fitness: '"Frank the Tank" Part 1 (On the 0:00) AMRAP 5: Buy-In: 50 Wall Balls (9/6kg) AMRAP...
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Jason
Sep 5, 20211 min read
Tuesday 07.09.21
Details on the Royal Show period are here Fitness 1. Press 5x3 *Aim is for maximal total load accumulated across the sets. Compare to...
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Jason
Sep 5, 20211 min read
Monday 06.09.21
This week is a retest week! Something we throw in every now and then. One of the main aspects of CrossFit to be measurable and repeatable...
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Jason
Sep 3, 20212 min read
Royal Show / Vaccination Centre arrangements
Hi Crew, Due to the Show and Vaccination Centre running this year, we will be temporarily vacating our premises. From the 13th for a bit...
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