Thursday 18.04.24
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
Apr 142 min read
Wednesday 17.04.24
Fitness: A. Deadlift OTM (touch and go) (9 mins total) 3 x 6 3 x 4 3 x 2 *Aim to add a little each set, start at a moderate load. B. 4...
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Kat
Apr 141 min read
Tuesday 16.04.24
Fitness: A. 3 x 10 Shoulder Taps (for quality, slower the better) Breathwork: 5 minutes of foot elevated breathing: (5 in, 3 hold, 5...
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Kat
Apr 141 min read
Monday 15.04.24
Fitness: A. Back Squat: Build to a heavy 2 rep in 15 minutes B. 12 min AMRAP: 4 Strict Chin Ups 8 Hanging DB alt. Reverse Lunges...
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Jason
Apr 101 min read
Sunday 14.04.24
*Today there will be a Weightlifting class at 8am which will be a repeat of yesterday (don't do both pls). On weekends we cannot enter...
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Jason
Apr 102 min read
Saturday 13.04.24
Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am...
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Jason
Apr 101 min read
Friday 12.04.24
Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am...
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Jason
Apr 102 min read
Thursday 11.04.24
Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am...
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Jason
Apr 72 min read
Wednesday 10.04.24
Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am...
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Jason
Apr 71 min read
Tuesday 09.04.24
Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am...
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Kat
Apr 71 min read
Monday 08.04.24
Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am...
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Kat
Apr 71 min read
20 Club March 24
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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Jason
Apr 32 min read
The Open Results!
Well after all the captains went through the results with a fine tooth comb, we can officially release the final standings. Week 3: ...
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Jason
Apr 31 min read
Sunday 07.04.24
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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Jason
Apr 32 min read
Saturday 06.04.24
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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Jason
Apr 32 min read
Friday 05.04.24
Fitness: A. 15 min AMRAP: 15 Power Snatches (35/25kg) 30 Double Unders 15 Wall Balls (9/6kg, 10/9ft) 30 Double Unders Compare to 3/1/18...
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