September - 2024

Sep 291 min read

Move back and Friday 11th Open Gym

Hi team, Unless you hear from us earlier, we will return to our usual location on Friday afternoon. The morning classes will remain on...

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Kat

Sep 291 min read

Sunday 06.10.24

Move back and Friday 11th Open Gym Crossfit: A. Mobility: 3 rounds for quality, 30 secs per movement. Frog Prone Pass through Feet...

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Kat

Sep 291 min read

Saturday 05.10.24

We are back at the Showgrounds today as per usual. Move back and Friday 11th Open Gym Fitness: 30 min AMRAP in Pairs: 20 Toes to bar 20...

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Kat

Sep 291 min read

Friday 04.10.24

Move back and Friday 11th Open Gym Fitness: A. In 10 minutes: 3 rounds for quality: 5 ATG Split Squats 15 Single Leg Bent Knee Heel...

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Kat

Sep 291 min read

Thursday 03.10.24

Move back and Friday 11th Open Gym Fitness: Week 4/5 of Mikko Progressions *If you haven't got a Mikko score to work off: ask a coach or...

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Kat

Sep 292 min read

Wednesday 02.10.24

Move back and Friday 11th Open Gym Fitness: A. Good Morning: In 15 Minutes: 10-10-10-10-10 B. 3 Rounds: 1 minute work: 1 Minute Rest...

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Kat

Sep 291 min read

Tuesday 01.10.24

Move back and Friday 11th Open Gym Fitness: A. Weighted Strict Pull Up in 15 Minutes: In 13 minutes: 5-3-1 and then Max Unbroken Strict...

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Kat

Sep 291 min read

Monday 30.09.24

Move back and Friday 11th Open Gym Fitness A. Back Squat. In 15 Minutes: 15-12-10-8 *start at a weight you know you can can 15 reps and...

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Kat

Sep 221 min read

Sunday 29.09.24

Royal Show arrangements, please read. Crossfit: A. alt OT90 for 4 sets each: A1: 5+ (-2) Australian Pull Up A2. 3 Single Leg Step Ups...

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Kat

Sep 221 min read

Saturday 28.09.24

Royal Show arrangements, please read. Fitness: A. 30 Minutes In teams of 4 (2 Pairs): 2 team members do a 400m Run together while the...

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Kat

Sep 221 min read

Friday 27.09.24

Royal Show arrangements, please read. Fitness: A. 4 sets for load: 24 2x DB Hanging Walking Lunges Compare to 16/9/22 Quentin: 15 x 4...

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Kat

Sep 221 min read

Thursday 26.09.24

Royal Show arrangements, please read. Fitness: Week 3/5 of Mikko Progressions *If you haven't got a Mikko score to work off: ask a coach...

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Kat

Sep 222 min read

Wednesday 25.09.24

Royal Show arrangements, please read. Fitness: A. In 15 Minutes: Front Squat 8-8-8 Build to a challenging 8 reps. B. OT2M x 8 for Max...

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Kat

Sep 211 min read

Tuesday 24.09.24

Royal Show arrangements, please read. Fitness: A. Build to a Heavy Sled Rope Pull in 15 minutes. B. 20 Minute AMRAP 10x5m Plate Push...

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Kat

Sep 211 min read

Monday 23.09.24

Royal Show arrangements, please read. *Just one class at 8am today. Fitness In Pairs: 3 x 10 min AMRAPs: 2 minutes between 1 person...

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Jason

Sep 141 min read

Sunday 22.09.24

Royal Show arrangements, please read. *There will be an 8am WOD next Monday for the Public Holiday. Crossfit: A. 3 rounds for quality: 5...

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Jason

Sep 141 min read

Saturday 21.09.24

Royal Show arrangements, please read. *There will be an 8am WOD next Monday for the Public Holiday. Fitness: In Pairs: 3 x 8 min AMRAPs,...

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Jason

Sep 141 min read

Friday 20.09.24

Royal Show arrangements, please read. *There will be an 8am WOD next Monday for the Public Holiday. Fitness: A. OT2.5M x 5 sets: 10 Back...

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Jason

Sep 141 min read

Thursday 19.09.24

Royal Show arrangements, please read. *There will be an 8am WOD next Monday for the Public Holiday. Fitness: Week 2/5 of Mikko...

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Jason

Sep 141 min read

Wednesday 18.09.24

Royal Show arrangements, please read. Fitness: A. In 15 Minutes: Thruster 5-5-5-5-5 *5 sets building in Load B. OTM x 20 for max reps M1:...

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