Join us for a fun morning.
WOD at 7am.
BBQ Breaky – fundraiser from 8am.
Luke B will be running an Auction throughout the morning. There are some great items up for grabs.

For completion:
A. EMOM x 10 minutes:
Burpees x 1 (Increment x 1 per minute)
B. EMOM x 10 minutes:
Dumbbell Snatch x 2 (Increment x 2 per minute)
C. EMOM x 10 minutes:
Thrusters 20/15kg (Increment x 3 per minute)

Happy 43rd birthday to my partner in crime (Chris) and also to Cal- you are both pretty cool!!!

Danielle will be taking the pm sessions – she would love your support.

A. Test
Max Strict Pull-ups
*This will establish a base line for your strict pull-ups that we will be actively working to improve over the coming months.
*Various options will be available for progression.
Thank you to Danielle for initiating this – more info in the box.

B. 10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats
Pull-ups
* Choose a load/movement difficulty that allows for completion in 15 minutes.

Photo: You know you have a few years behind you when you spent your birthday at the CrossFit Games back in 2011. Hopefully we will all be there again in the coming years supporting Chloe.

AMRAP in 30 minutes:
10 Burpees (onto weight plate)
15 Ground to Overhead
20 Alternating Lunges
Overhead carry 50m
*All activities performed with a single weight plate 20/15kg

Photo: Cam & Steven Fittest in the Yard comp. Well done guys!!

A. EMOM x 14 minutes:
Minute 1: ‘X’ Toes to Bar
Minute 2: 3-5 Snatch balance (light load)

B. Overhead Squats 10 x 2 @90%+

Five x 3 minute rounds:
15 Bench Press 60/35kg
50 Double-unders
Max Cal Row

*Rest 3-4 minutes between rounds

Photo: Chloe Spam from Noosa Teen Invitational. Thank you to @Grant_a_w for the awesome photos.

I am so excited to be returning to the Gym tomorrow. I am looking forward to seeing all of your beautiful faces 😀

AMRAP in 6-5-4-3 minutes of:
3 Dumbbell Ground to Overhead (2 x 22.5/15kg)
6 Chest to bar pull-ups
12 Squats

* Rest 1 minute between cycles.

Photo: Hello to our beautiful friends who are off travelling the world – Mike & Chrissie. We love seeing your photos and stories from your travels. Great to see your fitness being used for exploration!!!

Both 7am & 8am sessions will run. Danielle & Luke will be taking the sessions so be sure to join them for some fun!!!

Partner Workout
Two cycles for max reps:
In 5 minutes:
Bike (Calories)
Overhead hold (2 x22.5/15kg DB)
Rest 1 minute
In 5 minutes:
Row (Calories)
Suitcase holds (2x 32kg/24kg)
Rest 1 minute
In 5 minutes:
Burpees (over partner)
Plank Hold
Rest 1 minute

*One partner completing scored component (reps/cal) while other holds static movement. Reps/cal can only be accumulated while partner is in the static hold.

Photo: Russ. His awesome flexibility, quality of movement along with increase in strength has seen Russ stepping up his weights across the board. So awesome to see your PBs keep coming!!!
Thank you to Danielle for the photo.

For time:
50 Hang Power Cleans 50/35kg
35 Strict Pull-ups
50 Front Squats 60/42.5kg
35 Strict Pull-ups
50 Deadlifts 70/50kg

A huge thank you to Luke B and Danielle for everything you have done to help us out this past week. Also, to all of the crew who have stepped in to assist. You have made this week stress free. I am looking forward to getting back into the gym with you all.
I know we have the most amazing community but it is time like this that make me appreciate it all the more.
I hope everyone in isolation is doing well. Don’t hesitate in reaching out if you need any assistance. xoxoxo

A. Technique focus
EMOM x 3 minute:
1 Snatch every 20 seconds (approx. 50%)
Rest 1 minute
EMOM x 4 minute:
1 Snatch every 30 seconds (approx. 60%)
Rest 1 minute
EMOM x 5 minutes:
1 Snatch every (build in load to heavy not maximal)
*Aim to use Part A to warm up for Part B – Include some Squat Snatch and/or OHS.

B. Overhead Squats 8 x 4 @80%+