A. 12 minutes: Thrusters 5-5-3-3-2-2-2

B. Four rounds:
In 2 minutes:
10-12 Burpee Pull-ups
Max Unbroken Thrusters 42.5/30kg
Rest 90 seconds

Photo: Mel. It isn't long (July) until Mel and her team complete the Kokoda Challenge. They have been working hard in preparation for the 96km course.
They are close to the fundraising goal of $2000. If you would like to support their team in this challenge please consider donating a few dollars using this link .

0-4 minutes:
Run 360m
Max Pull-ups
4-8 minutes:
Run 360m
Max Push-ups
8-12 minutes:
Run 360m
Max Chest to bar pull-ups
12-16 minutes:
Run 360m
Max Ring Dips
16 -20 minutes:
Run 360m
Max Bar Muscle-ups
20-24 minutes:
Run 360m
Max Handstand Push-ups

*Regress the starting movement in the progressions as necessary E.g. Ring Row>Pull-up>Chest to bar pull-up.

Photo: Luka. So pumped to see you taking on new challenges and crushing it!!!

Five sets for load of:
5 Push Press
10 Front Rack Lunge
15 Deadlifts
*Use the same bar/load for all three movement and perform as a superset i.e. move straight from one exercise to the next without rest. Ideally the bar will not be dumped between the Push Press and the Lunge.
*Rest approx. 3 minutes between sets.

Every 4 minutes for 5 rounds:
25 Wall Ball 9/6kg
15 V-ups
50 Double-unders

*Record fastest and slowest efforts + total work time.

Photo: Ash taking on the dip challenge on the new parallettes. 1 dip + Parallette walk, 2 dips + Parallette walk… Continue until failure. Ryan currently holding the record 6/6 dips. Are you up for the challenge??

Five, 3 minute AMRAP:
3 Chest to bar pull-ups
5 Push-ups
7 Russian Kettlebell Swings 32/24kg

Rest 1 minute between cycles.
*Advanced athletes Dips

Photo: Congratulations to Stanley hitting lots of PBs including Cleans & Front Squats.

Four rounds for load/time:
15 Shoulder to Overhead *
Run 400m

*Choose a weight that allows for unbroken reps on the first round.

Photo: Holiday adventures with Mike & Chrissy. Absolutely love sharing their journey.

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. 😀