7:00am
For time:
10 Strict Pull-ups
50 Overhead Lunges 20/15kg
20 Shuttle Run 20m
40m Bear Crawl
100 Double-unders
40m Bear Crawl
20 Shuttle Run 20m
50 Overhead Lunges
10 Strict Pull-ups

8.00am
Five rounds, each for time of:
Row 500m
40m Yoke Walk
10 Burpee Box Jump-overs 30/24″
*Rest between rounds.

*Please note that Circuit is not on today.

A. 1RM Deadlift

B. 10-1 reps for time of:
Deadlift (50% of part A.)
Burpee (over the bar)
*10 min. cut off.

Seven rounds for load of:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Build over the course of the rounds to find your max.

*Don’t forget to get your order in for your “Hursty” shirt so you can show your support at the upcoming Brendan Hurst memorial workout on 15th July.

*Please note that there is no Circuit class today as we still have tradesmen working in the building and can’t have children nearby.

A. 4 x 8 Bent Over Row
*Build across the sets.

B. EMOM x 12:
1. 30 sec. Evil Wheels
2. 20m Broad Jump

*Please note that ALL of our normal sessions are running today at our new location 5 Technology Drive, Warana.

A. 1RM Back Squat

B. 1RM Bench Press
*Last week was the completion of our 12 week Back Squat, Bench Press and Deadlift cycle – time to see how much strength you’ve gained!

*Well done to Renee who came 2nd in her weight division in the QLD Weightlifting Championships on Sunday!!!

*Please note that we are operating out of our new location as of today at 5 Technology Drive, Warana however the Circuit and Lunch time sessions will NOT be on due to tradesman operating equipment in the facility.  The morning and evening sessions WILL run as per normal.  Please feel free to park in the car park at the front of the building.

AMRAP in 20 minutes of:
10 x 10m Shuttle Run
15 Ball Slams
20 KB Swings 24/16kg

Please note that the gym is closed today but don’t forget that there is a bunch of Coastal athletes competing at the Fittest 3 hosted by CrossFit The Stables.  Come on down and show your support!

*Please don’t forget that we are running a reduced timetable today – Schedule Change.
*Competitions: There are a bunch of people competing over the weekend at the Fittest 3 and Renee is Olympic lifting in Brisbane – so get out your pom poms and come on down and cheer on your team mates!
*If anyone has some spare time on Friday (even better if you have a ute) we would greatly appreciate any help with moving equipment to the new gym. Please give us a call if you are able to help.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%

B. Bench Press
5 x 5 @ 80%

*Please note: Schedule Change

Five rounds for reps:
1 min Strict Pull-ups
1 min rest
1 min Row (cal.)
1 min Rest
1 min Goblet Squat 24/16kg
1 min Rest

Every 5 minutes for 5 rounds:
30 Kettlebell Swings 24/16kg
20 Sit-ups
10 Box Jumps 30/24″
*For added challenge, scale up the weight on the KB and replace the sit-ups with T2B.