Please note that due to unforeseen circumstances our plan to offer open gym session during the week of the 28th – 1st is now cancelled. We sincerely apologise for this inconvenience and we are happy to make financial reparations to anyone who is affected.

Instead we will be posting workouts that you can complete from home or in a park with minimal to no equipment during this period.

Merry Christmas to you all! We hope that you have a fantastic day with your loved ones.

Today’s workout:
Eat your bodyweight in food!

Open gym from 8:00am – 9:00am. Come along and work some skills/mobility and for anyone who missed the “12 Days of Christmas” come and give it ago.

Awesome effort by everyone that did the “Twelve Days of Christmas”. We had lots of fun!!!

Chris and I would like to take the opportunity to thank each and everyone of you for your ongoing support and love. We are truly blessed to have made our passion our “job” and are so grateful to be a part of your journey towards better health and fitness. We could not be prouder of the awesome community – thank you.

We wish you and your families a magical Christmas and festive season. Enjoy time with friends and family, let loose a little, stay safe and we look forward to seeing you all in the New Year.

“The 12 Days of Christmas”
1. Wall Ball 10/6kg
2. Pull-ups
3. Shuttle Run 20m
4. Overhead Lunge Steps 20/15kg
5. Shoulder to Overhead 50/35kg
6. Burpees (over the bar)
7. T2B
8. Deadlift 50/35kg
9. Kettlebell Swings 24/16kg
10. Overhead Squats 50/35kg
11. Double-unders (x 10)
12. Thrusters 50/35kg
*This workout is performed as per the song “The 12 Days of Christmas”, so it’s 1, then 2,1, then 3,2,1 then 4,3,2,1 etc. This is our last full day of training before Christmas so come in and cheer on your mates!

EMOM x 24:
1. Row 30 sec.
2. Plank 10kg 30 sec.
3. Shuttle Run 30 sec.
4. Plank 10kg 30 sec.
*Your score is the total of the metres rowed and run throughout the workout.
*Don’t worry if this looks a bit easy – the 12 Days of Christmas workout is on Wednesday!

EMOM x 20:
Pull-up, Push-up, Squat
*Choose from:
1-2-3
2-4-6
3-6-9
4-8-12
5-10-15 etc.
After 20 min. add 1 rep to each movement per minute until you fail.

A. Back Squat 5-5-5-5-5

B. Every minute for as long as possible:
Odd minutes: Wall Ball
Even minutes: Rest/Burpees
*Choose your target number of Wall Ball eg. 30, this means that you must get 30 wall balls in the odd minutes or pay a burpee penalty equal to the difference if there is a deficit in the even minutes.

Seven rounds for time of:
7 Deadlift
20 Lateral Jumps (over barbell)
Run 200m
*Rest 2 min. between rounds.