Strength: Weighted pull-ups/strict/strict w band 10×2   WOD: For time 400m run 30-20-10 Push ups KB swings 24/16 Sit-up 400m run

Strength: Cleans- 1xSquat clean 1xPower 1xHang; technique WOD: 12min cap 9-power cleans 50/35 15-squat cleans 21-power clean&jerk 15-thrusters 9-squat cleans Max Wall balls in remaining time

Notice – Adults and kids T-shirt orders are still going. Message us on fb or fill out the order form at the box. Strength: Strict press, warm up then attempt 3×3 across ( at same weight) WOD: 0-7min Ascending ladder 2-4-6-8-10-12-14… Thrusters 42.5/25 Burpee over bar 7-10min rest 10-12min Max Thrusters

Welcome to the month of Mr.March😍 Gymnastics/Skill: TTB, K2E ladder 2-4-6-8-10-8-6-4-2 ( try for unbroken sets) WOD: 20min EMOM 12 TTB 12 KB swings 24/16 12 Box jump overs 30 DUs

Well done to all of those who participated in 16.1 we are stoked for those who gave it a go!! Remember to submit your scores. Strength: Front squat 6×3 start @ 60% building weight WOD: For time 800m run/row 30 squat cleans 60/40 800m run/row 30 power cleans

Just a reminder that for the next five weeks the Friday evening classes and Saturday morning classes will be dedicated to doing the open WOD. Any questions then feel free to message us😊 The open is here!!!! 1km run Rest your run time 800m run Rest your run time 400m run Rest your run time […]

Core: 15min EMOM KB Sit Up KB Twist Leg Raises WOD: “Bludger” 10 rounds for time 150m Run 7 C2B 7 Front Squat 60/40 7 HSPU

Strength: Power Clean 5 rounds not for time. Max effort TnG 60/40 Rx – 50/30 Sc. WOD: 12min AMRAP 3/6/9/12/15…. Power Clean 60/40 Press Up

Dubs ladder 5/10/15/20/25/30/35/40/45/50🔙 x1 max effort pull up x1 max effort HSPU x1 max effort T2B rest as needed WOD: 14min AMRAP 7 Ring MU/C2B/Pull Up/Ring Row 50 Wall Ball 6/9 100 Dubs

Retest 31st Dec Strength: OHS building to a 10rm Between sets 5x Max L-Sit holds WOD: For time 18/15/12/9/6/3 OHS 40/25 Lateral Over the Bar Burpee