EMOM x 24minutes: Min 1: 10 Dumbbell Bench Press Min 2: 10 x 10m Shuttle Run Min 3: 20 Russian Kettlebell Swings Min 4: 50 Double-unders

Photo: Torian Pro preparation is going great. Jesse has hit so many personal best. Today 20 OHS unbroken @42.5kg.

Come and join Marie for a great Saturday workout.

Photo: Davina achieving her 1st strict pull-up. Such a great achievement and effort. Awesome to see your hard work paying off.

“Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest 3 minutes between rounds. *Please note that scaling will be provided for all level of athlete. Photo: Kyra - Celebrating being Forty & Fabulous!!!

A. 3-5 Sets for each of the following:
1. Muscle Clean + Hang Power Clean + Hang Squat Clean
2. Power Clean + Hang Squat Clean
3. Squat Clean
*Increase weight on each set

B. Partner workout:
10-9-8-7-6-5-4-3-2-1 reps for load/time:
Front Squats *
*Bar taken from the ground.

*10 minute time cap.

Photo: For those that missed the Masters League @EldoGaro commentary be sure to check out our members page. Brad was front and center #Elite #Socialinfluencer
Awesome work Brad – Congratulations on making it to the Masters League finals.

Five rounds:
5 Unbroken Dumbbell Complex.
*DB Complex: (5 x) Push-up, Row (ea. side), Deadlift, Curl, Press.
*Aim to increment the weight each round.

Optional Finisher:
2km on any machine.

Photo: A huge congratulations to Deb taking 1st place at the Masters HQ Competition on Sunday. You are going from strength to strength. We are so proud and happy to be a part of your journey.

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 100/70kg
Dumbbell Bench Press 22.5/15kg
Squat Cleans 60/40kg

Six rounds, each for time: Row/Bike 20/16cal 50 Double-unders 13 Pull-ups *Alternate rounds between row/bike. *Rest between rounds Photo: Dr. Michael Walsh stepping it up at the Masters League. Such an awesome effort!!!

A. Deadlift – work to a heavy triple *
*Working on eggshells. No dumping.

B. Three rounds:
15 Deadlifts 100/70kg
50 Alternating lunge

Photo: Greg Chamberlain at 73 years young has just completed his first CrossFit competition outside of our box. Not only that, but he has earnt his way to the Finals – Masters League 2023 in New Zealand.
We are all capable of so much – stop using age as a barrier. Step outside your comfort zone, surround yourself with the right people and see how great life can be!!!

Five x 3 minutes AMRAP:
5 Burpees
7 Toes to bar
9 Box Jumps 24/20″

*Rest 1 minute between cycles.
* Score is to continuous count. It. Start where you finished on the previous effort.

Photo: Katy- Our quiet achiever who has been smashing goals this past couple of months. Training consistently, tries hard and always positive – it is awesome to have you with us.
If you fly with Bonza you may be lucky enough to have Katy as your flight attendant.