Five rounds:
Dumbbell Bench Press 10-12 reps
Ring Row 10-12 reps
*Rest as necessary between efforts.
*Choose a weight that allows for 12reps on the first round and maintain load across all rounds.
*Ring Row: Choose an incline that allows for 12reps on the first effort and maintain standard across all rounds.
Advanced athletes aim to elevate feet on plyo box, in line with hands.

Score: Records weight/Standard and reps.

Photo: Magic Mike (Team Captain). – LET THE GAMES BEGIN!!!!
IN-BOX OPEN Recruitment is in full swing. For every member each Team Captain recruits prior to the 4th Feb, they will earn 1 point for their team. IN-BOX OPEN SIGN UP

A. 7 x 3 Tempo Front Squat (3-1-X)*
*3 sec decent-1 sec pause- dynamic drive
*Climb in weight maintaining quality movement.

B. Ascend for 10 minutes:
Double-unders: 10-20-30-40-50-60-70 etc. reps.
*Sets must be unbroken to count.

Photo: We are super excited to have Sam on board as one of our Team Captains for our IN-BOX OPEN.

My favourite time of the year is near…. IN-BOX OPEN 2022– Here we go!!!
Let’s get registrations happening- Grab a friend and join in the FUN!!
Be sure to click on the link above for all info.

Five rounds, each for time:
Row 400/350m
21 Kettlebell Swings 24/16kg
12 Toes to Bar

*Rest as necessary between rounds.

Photo: A huge thank you to Chris @MaverickStrengthEquipment for our new sign. Adults arts & crafts at its finest.

Ten rounds for time of: 10 Dumbbell Push Press (2 x22.5/15kg) Run 100m 10 Dumbbell Deadlifts (2 x22.5/15kg) Run 100m Rest 30 seconds Photo: It is almost that time of year... IN BOX OPEN!! Team Captains are being confirmed, then the recruitment starts. ARE YOU READY???

A. Build to a heavy Hang Clean
*Power or Squat.

B. 3 Rounds For Time
50 Air Squats
7 Bar Muscle-Ups
10 Hang Power Cleans 60/42.5kg
*15 minute cut-off.

BEACH WOD @7am

Check out full details here

Time to get outside and have some FUN in the SUN.

Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. 
Time: 7am

Hey Crew, Let’s get outside this weekend and hit the beach for a BEACH WOD

Three rounds for time:
20 Hang Power Snatch *
Run 560m

*Choose your own load. Guide: 3-4sets for 20 Hang Power Snatch on the 1st round.