A. Power Clean + Hang Squat Cleans
EMOM x 4 minutes: 2 cycles (light load)
EMOM x 4 minutes: 2 cycles (moderate load)
YGIG x 7 minutes: 1 cycles

B. Front Squats 5-5-5-5-5
(Pause on 1st & 5th repetition)

Photo: Davina has started her holiday off well. Exploring in Montréal, Canada she found this epic free outdoor gym underneath and overpass.
Finding training areas in new locations is a great way to explore. We have lots of people on holidays ATM. We would love to see your best holiday training photos.

Join Chris for a training session 7am.
(Please note Mindbody is currently having issues). The session will accommodate for large numbers.

Five rounds for time of:
Run 180m
Suitcase Carry LH 30m
Suitcase Carry RH 30m
30 sec. Front Support
Run 180m
Overhead Carry LH 30m
Overhead Carry RH 30m
30 sec. Flexed Arm Hang
*Carries to be done with a single heavy dumbbell.

Photo: A shout out to Mike & Chrissie. Despite travelling the world they continue to prioritize their training and health. They recently did a drop in at a CrossFit box, but if they can’t get into a gym they continue to move with new adventures or body weight workouts. We are looking forward to having you both back in the box but are loving sharing your journey.

A. Complex warm-up (unbroken)
Work to a heavy (not maximal):
6 Deadlift + 4 Hang Power Cleans + 2 Shoulder to Overhead.
*Aim to cycle to bar smoothly

B. Three rounds for time:
21 Deadlifts *
15 Hang Power Cleans *
12 Shoulder to Overhead *
* 1 weight across all movements.
Advanced 50/35kg
Intermediate: 40/30kg

Photo: To say we are blessed with our community is an understatement!! Thank you to Leanne who has treated our family like her own since joining us.
Leanne has provided amazing support in assisting us in getting Chloe to the CrossFit Games. Thank you for your ongoing love and support- we have our fingers crossed she maybe with us in Michigan. 😀

For time:
8 rounds:
5 Devils Press (2×22.5/15kg)
10 Chest to bar pull-ups
into,
40 Burpees (over dumbbell)

*Intermediate 2×15/10kg

A. Overhead Squat 5-5-5-5-5
Front Squats 3-3-3-3-3
*Increment weight on each set.

B. Two rounds on each machine:
1 minute work/1 minute rest (YGIG)
Row
Echo Bike
Ski Erg/Bike Erg
*Complete 2 efforts each on 1 machine, then rotate to new machine.

Photo: Missing this guy – Eldo.

A. Five rounds for time:
15 Dumbbell Bench Press 2×22.5/15kg
15 Toes to bar
400m Run

B. Optional
4 x Max effort:
Strict Gymnastic Push
or
EMOM x 10 minutes:
‘X’ Gymnastic Push

Join us at 7am for carpark training –

Use the full session – Aiming for minimum of 5 cycles:
In teams of 3: rotate through the following:
Front Rack Carry (barbell) 2 x 15m
Farmers Carry 4 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m

*Choose weights that are heavy/repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.

A. 5-5-5-5-5 Front Squat
3-3-3-3-3 Back Squat
*Continue to build in load working to a heavy triple.

B. AMRAP in 10 minutes:
30 Double-unders
14 Alternating Dumbbell Snatch 22.5/15kg
12 Alternating Lunges (6 per side) 22.5/15kg

C. Optional (Completed upstairs – not coached)
3 x Max Strict Pull-ups (Rest 2 minutes between sets)
EMOM x 10: ‘X’ Strict Pull

0-3 minutes:
Max calories Echo Bike/Row/Ski Erg
Rest 3 minutes

6-16 minutes (10 minute AMRAP):
Incrementing ladder:
Wall Walks 1-2-3-4-5…
Dumbbell Thrusters 2-4-6-8-10…

Rest 3 minutes
19-22 minutes:
Max calories Echo Bike/Row/Ski Erg