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Kat
May 12, 20242 min read
Wednesday 15.05.24
Fitness: A. 3 alt rounds: 15 minutes to complete A1. 16 Russian KB Swings - 30 sec rest - A2. 16 KB Plyo Rows - 30 sec rest - A3. 10...
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Kat
May 12, 20241 min read
Tuesday 14.05.24
Fitness: A. 3 Rounds: 12 minutes to complete A1. 3 Rotational Deadball Slams (each side) (fast and explosive) A2. 20m Single Arm DB...
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Kat
May 12, 20242 min read
Monday 13.05.24
*We have been informed by Western Power that our power will be out for around an hour at some stage between 6am and 11am. Knowing these...
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Kat
May 5, 20241 min read
Sunday 12.05.24
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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Kat
May 5, 20241 min read
Saturday 11.05.24
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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Kat
May 5, 20241 min read
Friday 10.05.24
Fitness: "Filthy 50" or "Dirty 30" For time: 50 Box Jumps (24/20") 50 Jumping Pull-ups 50 Kettlebell Swings (16/12kg) 50 Walking Lunges...
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Kat
May 5, 20241 min read
Thursday 09.05.24
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
May 5, 20242 min read
Wednesday 08.05.24
Fitness: A. Build to a heavy single Deadlift in 20 minutes Compare to 3/10/23 Jason: 240kg Siobhan DB: 175kg B. 4 Rounds for time: 200m...
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Kat
May 5, 20241 min read
Tuesday 07.05.24
Fitness: A. 10 minutes to build to a 2RM Weighted Chest to bar Pull Up: Compare to 30/5/18 Jason W: 28kg Kat B: 6.25kg B. Royal Marine...
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Kat
May 5, 20242 min read
Monday 06.05.24
Fitness: A. Back Squat 5-5-5-5-5 *25 minutes to complete the 5 sets. Your aim is to get the heaviest average load across the 5 sets....
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Kat
May 3, 20241 min read
20 Club April 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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