A. Back Squat 5 x 5 (BLOCK 3: Week1)
*Aim to add 2.5kg – 5kg to last Back Squat cycle

B. Five rounds for time:
20 Russian Kettlebell Swings 24/16kg
20 Goblet Squats 24/16kg
50 Double-unders (Adv – Drag rope)

Photo: Caitlin moving from strength to strength.

A. Push Press 3-3-3-3-3 (From ground)

B. Three rounds:
20 Chest to Bar Pull-ups
15 Shoulder to Overhead 60/40kg (Int 50/35kg)

Photo: Congratulations to Russ, Cal, Lloyd, Luke O for competing in HYROX over the weekend.
Shout out to Lloyd who has and continues to co-ordinate events and athletes to challenge themselves in various events (half marathon, HYROX & Fittest 3). Thank you 🙏

Best of luck to our HYROX crew competing Saturday night- Russ, Lloyd, Cal & Luke O.

Join Marie at 7am for a Saturday surprise WOD.

Photo: Seth achieving 7 strict pull-ups. Seth sets up his own workouts when his Mum (Heather) is training. This is what happens when fitness is fun. This absolutely fills my ❤️

Reminder- FUNKY SOCK FRIDAY!!

OPEN GYM (4pm-5pm) is the perfect time to work your weaknesses, refine your movement or complete the WOD. Grab a friend and set smash some goals!!

A. EMOM X 30 minutes:
Min 1: 'X' Strict Knee to elbow
Min 2: 50 Double-unders
Min 3: 10-16 Reverse Lunge (2x22.5/15kg)

Photo: Congratulations to Tim completing the half marathon in 1 hour 47 mins. Great effort!!

A. Build to a heavy complex:
3 Deadlift + 2 Hang Power Clean + 2 Front Squats + 1 Jerk

B. Four rounds for time:
15 Deadlift 60/40kg
Run 200m
10 Hang Power Cleans 60/40kg
Run 200m
5 Shoulder to Overhead 60/40kg
Run 200m
*20 minute time cap.

Photo: Fran coming up to the finish line of the half marathon – the smile says it all. Fran went in with the goal of under 2 hours, and smashed it with her time of 1hour 49.
Absolutely awesome Fran!!!

A. Overhead Squats 5 x 5 (BLOCK 2: Week 3)
*Hold weight across sets

B. Partner workout:
For time:
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Thrusters *
Burpees
*P1 completes Thrusters, P2 completes burpees, then swap. Both partners complete all 55 reps of each movement.
*Choose a weight with the goal of heavy/unbroken.

Photo: Lloyd, Lexi & Russ at completion of the half marathon. You guys rock!!
A special mention of Lexi – you are just getting better. Keep kicking your goals!!!

Three rounds, each movement for time:
20 x 15m Shuttle Runs
500/450m Row
1000m/800m
*Rest between efforts
*Record fastest/slowest and total work time

Photo: Winnie completing the 2km Run on Sunday.
When Fran took on the challenge to complete the half marathon, Winnie took on a challenge as well. Training alongside her Mum Winnie has learnt how to push herself and how to pace. Congratulations you little legend.
Congratulations to Fran for stepping outside of her comfort zone and inspiring Winnie. You should both be immensely proud!!!

A huge congratulations to Fran, Lexi, Russ & Lloyd completing the half marathon on Sunday. We couldn’t be prouder!! Some Spam coming your way this week!!

‘Lazar Dukic’
Memorial WOD

For time:
3 Rounds of:
30 Calories Row
10 Bar Muscle-ups

Rest 3 minutes

Then, 3 Round of:
30 Calories Row
15 Strict Handstand Push-ups

Rest 3 minutes

Finally, 3 rounds of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups.

Note: This has been the saddest weekend for the CrossFit community with the tragic loss of Lazar Dukic during the 1st event of the CrossFit Games. RIP Lazar. Lazar Dukic designed this workout for Morning Chalk up. Today, we share his workout as a memorial holding his family and everyone touched by his spirit in our thoughts.

We are heartbroken to hear about the passing of Lazar during the first event of the CrossFit Games.
Our love and thoughts go to his family and loved ones during this difficult time.
RIP Lazar Dukic


Join Marie for a surprise workout. Please book in via Mindbody.

A. Five x 10 reps
Dumbbell Bench Press

B. For time:
100 Shoulder to Overhead 40/30kg
*At the start of the workout complete 3 burpees. Add an extra burpee at the start of each minute.

Photo: Nata – NAILED IT!!! and she went heavier 😀