Please note a few schedule adjustments:

Thursday 6.30am session: Open gym for members

Monday 9.30am session: Olympic lifting specific

Friday 9.30am session: Gymnastics specific

...Apologies the "TIMETABLE" page is currently unable to be updated due to the totally crap set-up of our site!!

Very fustrating & I am currently building new website but may still be a few days away

...In the mean time stay posted & stay CROSFITTING!!

OG “Open Gym” (members only)

  Time for dedicated CrossFitters to practise, receive extra coaching, or just hang-out

Gymnastics

  Specific session to develop strength, skill & control in both strict gymnastic movement, as well as CrossFit adaptations for speed & high volume

Olly LiftingOlympic lifting class

  Focus on technique, increase range of movement, & develop mean explosive power!

Practise, conditioning, regular testing 1-RMs, as well as PBs on various rep-ranges & lifting WODs

WOD games

#1/ 15min AMRAP: 5 bar Circle-ups > 5 Wall-climbs > 5 Shoulder-taps(L&R) > 5 Forward-rolls > 50mtr Run forwards > 50mtr Run backwards

#2/ Loaded positions, 5x: floor >low-hang > high-hang > standing > pockets > high-hang > low-hang (30/40k)

#3/ "Annie" 50-40-30-20-10: DUs > Sit-ups. For time

utter stillness ...Wayne cruising in the sun thismornin  WOD: GYMNASTICS

..my personal favourite part of CrossFit 

WOD -mainstream

50 Pull-ups > 50 DUs > 20 V-ups > 20 Push-press > 20 DUs > 20 MB Sit-ups > 20 SDHP > 50 DUs > 50 Push-ups

...for time

OB WOD

4x1min rotations: Thruster > Sit-ups > Pull-ups > Burpies > TTB

...for total reps

WOD:"DIANE" 

Deadlift (70/100k) > HSPU

21 > 15 > 9; for time

..refer: 15.4.12

Snatch practise: Hang > Low hang

WOD

10min EMOM: 1 Hang Snatch > 8 OHS

then FOR TIME; 5 rounds of: 5 Strict Pull-ups > 10 BB Push-press (35/50k) > 15 TTB > 20 DUs

OB WOD

20 MB OHS

400mtr Run

Decline Push-ups

..3 rounds for time

WOD

25min Snatch prac' (set-up/muscle/high-hang)

..then 10min AMRAP: 8 Box-jump > 10 Wall-Ball > 12 Ring-row

(looking for individual advance on box-jump height, wall-ball height/MB weight, ROM on ring-row)

Well what an awesome weekend. The Olympic-lifting workshop with Richie Patterson was excellent ..all of us learning heaps, moving better & Snatching with confidence

WOD games

Tyre-flip > plate-OH Walking Lunge (20/15) Work in pairs: swap task every minute. 15min: as many laps as possible

...then (a personal favourite of mine):

'CINDY'

5 Pull-ups > 10 Push-ups > 15 Air Squats. 20min: AMRAP

WOD: 'Elizabeth'

Clean (61/43k) > Ring-dips

21-15-9: for time