A. Choose one of the following:
1. 5 Sets of Max Reps Pull-ups
2. EMOM x 10: Pull-ups/Bar Muscle-up
3. 30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

B. Aerobic conditioning
Complete either:
Run canal loop or
Row 3.5km

Please note: This can be completed for time or used as a recovery session.

Seven rounds, each for time:
Row 200/180m
2 x Farmers Carry 80/50kg (15m)
15 Box Jump Overs 24/18″

*Welcome back Renee (even if it is only temporary)!

Five Supersets:
Landmine Row x 12-15 reps
15m Handstand Walk/30-45 sec. Static HS Hold Against Wall
*Rest approx. 2 min between rounds.

Optional:
Advance as far as possible in 10 minutes:
Double-unders 10-20-30-40-50 etc.
30 sec. Plank after each set.

A. Power Snatch + Hang Squat Snatch
*Build to a moderately heavy weight and maintain for 10 sets.

B. 100 Overhead Squats
*4 sets to complete.
*10 minute time cap.
*Choose your own load.

We hope you all feel well recovered after the weekend! Be sure to set those alarm clocks for the most important training day of the week – Monday! No excuses.

For time:
Row 750m
then,
3 rounds of:
20 Toes to Bar
15 DB Push Press 2 x 22.5/15kg
Rest 3 min.
then,
3 rounds:
20 DB Deadlifts 2 x 22.5/15kg
15 Pull-ups

*Go the Aussies!!!

Run 560m
20 Power Cleans
Run 1120m
20 Power Cleans
20 Front Squats
Run 1680m
20 Power Cleans
20 Front Squats
20 Push Jerks
*60/40kg

*Our first full day in the new gym went well! We are now busy working to finish the upstairs area – once complete, we have some new additions to our timetable that we are excited to implement.

A. Deadlift 7 x 3
*Maintain across. re-grip/reset on each rep with controlled descents.

B. Five rounds for time of:
7 Deadball Over the Shoulder 45/30kg
12 Pull-ups
*C2B for advanced.

*Please note that we are back to our normal schedule as of today (Wednesday). Please come on in and check out the new location!
**Don’t forget the CrossFit Games is on this weekend. You can find info on how to watch it – here.

For time:
10 DB Snatch 22.5/15kg
15 Box Step Overs 22.5/15kg
20 DB Snatch
15 Box Step Overs
30 DB Snatch
15 Box Step Overs
40 DB Snatch
15 Box Step Overs
50 DB Snatch
15 Box Step Overs

The gym will be open between 3:30 and 6:30pm for open gym format today (Tuesday) and then back to normal operations on Wednesday morning at 5:30am.

#Please note we have 6 car spaces. We will have a cone designating our parking spots- These are the only car spaces our clients can use, so please do not park in any of the other spaces. If unsure please park on the street as per normal.

We thank you all for your patience and understanding through this busy time.