Friday 22.10.21
Fitness 1. OTM x 10: 1 Legless Rope Climb 2. 4 Min AMRAP: Max Wall Balls (9/6kg) 1 min rest 4 Min AMRAP: Max Calorie Row 1 min rest 4 Min...
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katrina.e.birch
Oct 17, 20211 min read
Thursday 21.10.21
Fitness: 1. Gymnastics Cycle Week 13 - Floor Series 3/3: Handstand Walk 2. 4 Rounds: 3 minutes work, 1 minute rest 300m Run Max Wall...
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katrina.e.birch
Oct 17, 20211 min read
Wednesday 20.10.21
Fitness: 1. Front Squat: 15 minutes to build to a 3RM. Then at the 17 and 19 minute mark hit 3 reps at 90% of today's max. 2. Echo Bike...
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katrina.e.birch
Oct 17, 20211 min read
Tuesday 19.10.21
Fitness 1. 6s x 3r Weighted Strict Chest to Bar Pull Up (OT2M) 2. 10 Min AMRAP: 1 Dumbbell Push Press (22.5/15kg) 1 Burpee Box Jump...
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katrina.e.birch
Oct 17, 20211 min read
Monday 18.10.21
Fitness: 1. Pause (1 sec) Back Squat. 15 minutes to build to a 5RM. Then at the 17 and 19 min mark do another 2 sets at 90% of todays...
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katrina.e.birch
Oct 13, 20211 min read
20 Club August 2021
Congratulations to those people to attender 20 or more classes this month. You have made a strong commitment to your health and fitness! ...
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Jason
Oct 9, 20211 min read
Sunday 17.10.21
Fitness: 1. 3 Rounds for quality: 20 Banded face pulls 10 Banded Rows in plank (each side) 2. 5 Rounds each for time. New round every 4...
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Jason
Oct 9, 20211 min read
Saturday 16.10.21
Fitness: In Pairs: 20 Min AMRAP: Echo Bike Calories *OT2M (including the 0:00) a partner must complete 5 Pull Ups 10 Push Ups 15 Squats...
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Jason
Oct 9, 20211 min read
Friday 15.10.21
Fitness 1. 5s x 8r Elevated Reverse Landmine Lunge 2. For Time: 30 Dumbbell Hang Power Snatches 30 Strict Ring Dips [Bar Dips or Push...
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Jason
Oct 9, 20211 min read
Thursday 14.10.21
Fitness: 1. Gymnastics Cycle Week 12 - Floor Series 2/3: Strict & Kipping Handstand Push Ups. 2. 15 Min AMRAP for max Reps: 30/23 Calorie...
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Jason
Oct 9, 20211 min read
Wednesday 13.10.21
Fitness: 1. Deadlift OT90 3s x 3r x 50%, 50%, 60% (Dead stop) 3s x 3r x 60%, 60%, 70% (Touch and go) 2. AMRAP 8: 15 Russian Kettlebell...
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Jason
Oct 9, 20211 min read
Tuesday 12.10.21
Fitness 1. Weighted Pull Up 6s x 3r OT2M 2. AMRAP 8: 10 Strict Sit Ups 10 Burpees Performance: 1. See Fitness 2. AMRAP 8: 10 Toes to Bar...
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Jason
Oct 9, 20211 min read
Monday 11.10.21
Fitness: 1. Pause Box Front Squat 5s x 3r OT2M 2. 4 Rounds for time: 800m Bike Erg 50 Double Unders [50 Double taps or 15/12 Cal Ski] 10...
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Jason
Oct 7, 20211 min read
CrossFit Kids Term 4 2021
CrossFit Kids is coming back for Term 4 in 2021. This will be a 7-week term Classes will run at the usual 3.45pm timeslot on Wednesdays...
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Jason
Oct 7, 20211 min read
Sunday 10.10.21
We are back to our normal schedule at the Showgrounds. Fitness: 1. OT2M x 5 sets 5 Dragon Flags 2. 21 Min AMRAP: 10 Kettlebell Swings...
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Jason
Oct 7, 20211 min read
Saturday 09.10.21
We are back to our normal schedule from today at the Showgrounds Fitness: In Pairs: 30 Min AMRAP: 10 Strict Pull Ups 10 Toes to Bar 20...
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Jason
Oct 5, 20211 min read
Friday 08.10.21
Return to Showgrounds: We will be back as per the normal schedule on Saturday. Friday afternoon we will be closed for the move. If you...
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Jason
Oct 5, 20211 min read
Thursday 07.10.21
Return to Showgrounds: We will be back as per the normal schedule on Saturday. Friday afternoon we will be closed for the move. If you...
129 views0 comments
Jason
Oct 5, 20211 min read
Wednesday 06.10.21
Return to Showgrounds: We will be back as per the normal schedule on Saturday. Friday afternoon we will be closed for the move. If you...
134 views0 comments
Jason
Oct 4, 20211 min read
Tuesday 05.10.21
Return to Showgrounds: We will be back as per the normal schedule on Saturday. Friday afternoon we will be closed for the move. If you...
123 views0 comments
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