Wednesday 20.12.23
Christmas & New Year holiday hours Fitness: A. 15 min AMRAP: 1 Rope Climb 5 Deadlifts (100/70kg) 10 Push Ups 20/15 Calorie Echo Bike B....
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Kat
Dec 17, 20231 min read
Tuesday 19.12.23
Christmas & New Year holiday hours Fitness: A. 3 sets: For reps and load Max (-1) (minimum of 5) Strict Supine Chin Ups 20m Sandbag...
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Kat
Dec 17, 20231 min read
Monday 18.12.23
Christmas & New Year holiday hours Fitness: A. 5 sets for load in 20 minutes 5 Hanging DB Step Ups (per side) 10 DB Bent Over Row (per...
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Jason
Dec 14, 20231 min read
Christmas / New Years Holiday hours
Sunday 24th Dec: 9 am CrossFit / Open Gym 10-11 am Monday 25th Dec: Closed for Christmas Day Tuesday 26th Dec: 9 am CrossFit / Open...
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Kat
Dec 10, 20231 min read
Sunday 17.12.23
On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...
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Kat
Dec 10, 20231 min read
Saturday 16.12.23
On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...
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Kat
Dec 10, 20231 min read
Friday 15.12.23
Christmas & New Year holiday hours Fitness: A. OTM x 12 mins: M1: 1 Legless Rope Climb (toughest option you can do) or a 5-10 sec Chest...
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Kat
Dec 10, 20231 min read
Thursday 14.12.23
We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...
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Kat
Dec 10, 20232 min read
Wednesday 13.12.23
Christmas & New Year holiday hours Fitness: A. Deadlift 5-5-5-5-5 *Gradually build. Aim to go heavier than 29/11/23 B. 10 min AMRAP: 3...
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Kat
Dec 10, 20231 min read
Tuesday 12.12.23
Christmas & New Year holiday hours Fitness: 6 min AMRAP: Buy in: 400m Run 20/15 Cal Row 15/10 Push Ups - 4 min rest - 6 min AMRAP: Buy...
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Kat
Dec 10, 20231 min read
Monday 11.12.23
Christmas & New Year holiday hours Fitness: A. Back Squat: In 12 minutes work up to a heavy but technical 5, then do 2 sets of 5 at 80%...
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Kat
Dec 6, 20231 min read
20 Club November 23
Congratulations to those people who attended 20 or more classes this month. You have made a strong commitment to your health and fitness!...
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Kat
Dec 3, 20231 min read
Sunday 10.12.23
On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...
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Kat
Dec 3, 20231 min read
Saturday 09.12.23
On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...
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Kat
Dec 3, 20231 min read
Friday 08.12.23
Fitness: A. 6 min OTM: 20 seconds of: Max Chest to Bar Pull Ups *Ensure you stay on the bar for the full 20 seconds. Be it Butterfly...
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Kat
Dec 3, 20231 min read
Thursday 07.12.23
We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...
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Kat
Dec 3, 20231 min read
Wednesday 06.12.23
Fitness: 20 min AMRAP: 50 Pull Ups 50 DB Thrusters 50 Toes to Bar 50 Single DB Box Step Ups (24/20") 50 Calorie Ski 50 DB Clean & Jerks...
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Kat
Dec 3, 20231 min read
Tuesday 05.12.23
We are still closed between 9am and 5pm today, Wednesday we are back to normal. Fitness: For total time: Every 9:00 x 3 sets: Row...
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Kat
Dec 3, 20231 min read
Monday 04.12.23
We are still closed between 9am and 5pm today, Wednesday we are back to normal. Fitness: A. Complete 4 Rounds in 18 minutes: 10 Goblet...
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