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...

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...

Fitness: A. "Strict Lynne" 5 Rounds: Max Rep 1x Bodyweight Bench Press Max Strict Pull Ups *Alt every 2 minutes **Bodyweight Bench Press...

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...

Fitness: A. 5 Rounds: 30 work / 30 rest M1: Push Up M2: Strict Chest to bar Pull Up M3: 20m Double Kettlebell between the legs walk B. 5...

Fitness: This is our 4th week of progressions before doing Chad on Saturday. For Time: 400m Run 10 1x DB Step Ups 24/20" 10 AbMat Sit-Ups...

Fitness A. Back Squat: Build to a challengng but quality 5 rep. B. 7 min AMRAP: 7 Deadlifts (60/42.5kg) 7 Lateral Burpees 7 Goblet Squats...

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...

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...

Fitness: A. Deadlift: In 10 minutes build to a single at 90% of your 1RM. *Keep it smooth and fast. Then; 3 x 3 x 80% B. For time: 45...

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...

Fitness: A. 5 sets every 3 minutes: 10 Single Leg Hip Thrusts (e side) + 5 Banded Press B. 16 min AMRAP: 400m Run 20 Single Arm Russian...

Fitness: Warm Up: Hanging Brachiations: 3 x 20 on, 40 rest A. 3 alt sets OT90sec A1. 10 DB Bench Press A2. 3 Weighted Supine Pull Ups B....

Fitness A. Every 4 minutes: 5 Split Squats (e side) - superset with - 15 Hollow Rocks B. 3 sets 3 min AMRAP: 7 Front Squats 28 Plate Hops...

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...

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...

Fitness: 27-21-15-9 Calorie Row Box Jump Over Wall Balls *20 min cap Post: 3 rounds for quality: 15 Bent Knee Slantboard Heel Raises 30...

Fitness: Mikko Triangle 10 Rounds for reps: 1 min Echo Bike Calories 1 min Row Calories 1 min Ski Calories 1 min rest Compare to 12/9/24...

Fitness: A. For time: 1500/1200m Row 40 DB Box Step Ups (22.5/15kg) 1000/800m Row 30 DB Box Step Ups (22.5/15kg) 500/400m Row 20 DB Box...

Fitness: A. 2 sets to complete in 10 minutes Max (min 3) Strict Chest to Bar - 30 sec rest - 5 - 15 Australian Pull Ups - 30 sec rest -...