The gym will be closed due to the Torian Pro. The kids entering day 2 of competition.

Home workout:

Grab a stop watch. Complete: AMRAP in 20 minutes Run 1 minutes, Then, 1 round of: 5 push-ups 10 Sit-ups 15 Squats *Add an additional round every cycle. Eg. Round 2: Run 1 minute, 2 X (5 push-up, 10 Sit-ups, 15 squats) Photo:

Photo: Jesse found his grove through the first day of competition. During practice in the box Jesse got into the round of 7’s, today he completed the full workout under the time cap of 17 minutes. Thank you so much @grant_a_w for his awesome photos.

We are closed Friday & Saturday for the Torian Pro. Thank you everyone for your support, messages, calls, etc. Chloe and Jesse are ready!!!

For those keen, here are the workout schedule. We will get one of our crew to live stream the kids events to our members page.

Home WOD.

Choose 2 movements Death by "Anything" Complete 1 rep in the 1st minute, rest out remainder. Complete 2 reps in the 2nd minute, rest out remainder. Suggestions: Squats - start at 3reps, add 3 reps Burpees - Shuttle runs Double-unders - start at 10reps, add 10 each round Push-ups *Add results to FB members page.. Photo: Registration complete. Here we go....

Reminder: FRIDAY & SATURDAY sessions are CANCELLED due to Chloe and Jesse competing at the Torian Pro. The excitement and nerves are kicking in!!!

A. Five rounds for load:
1 Strict Press + 3 Push Press + 5 Push Jerk

*Unbroken sets
* Aim for 5 heavy sets

B. In 8 minutes:
Choose your own descending ladder of Push-ups/Dips:
For example:
25-20-15-10-5 reps
20-16-12-8-4 reps
15-12-9-6-3 reps
10-8-6-4-2 reps
*All sets to be unbroken and completed in the time frame to to count

Technique option:
EMOM x 8 minutes:
‘X’ Push-ups

Photo: We have a few teams already registered “The Fittest in the Yard” on the 8July. RXD, Intermediate and Beginner pairs MM/FF
Get your name on the board if you are keen.

Five rounds, each for time:
Row 400/350m
12 Burpee Pull-ups

* Rest as necessary between rounds.

Photo: Congratulations to Frankie (and parents Nicole & Cal)- poster child for La Folie Aerial Championships. It is amazing watching this beautiful girl follow her passion and exceling. Frankie you are amazing- dream big and keep chasing them!!!

Five rounds for time:
15 Front Squats 60/40kg *
15 Toes to bar

*Weight selection is designed to have the capacity to complete repetitions unbroken.

EMOM x 24minutes: Min 1: 10 Dumbbell Bench Press Min 2: 10 x 10m Shuttle Run Min 3: 20 Russian Kettlebell Swings Min 4: 50 Double-unders

Photo: Torian Pro preparation is going great. Jesse has hit so many personal best. Today 20 OHS unbroken @42.5kg.

Come and join Marie for a great Saturday workout.

Photo: Davina achieving her 1st strict pull-up. Such a great achievement and effort. Awesome to see your hard work paying off.

“Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest 3 minutes between rounds. *Please note that scaling will be provided for all level of athlete. Photo: Kyra - Celebrating being Forty & Fabulous!!!

A. 3-5 Sets for each of the following:
1. Muscle Clean + Hang Power Clean + Hang Squat Clean
2. Power Clean + Hang Squat Clean
3. Squat Clean
*Increase weight on each set

B. Partner workout:
10-9-8-7-6-5-4-3-2-1 reps for load/time:
Front Squats *
*Bar taken from the ground.

*10 minute time cap.

Photo: For those that missed the Masters League @EldoGaro commentary be sure to check out our members page. Brad was front and center #Elite #Socialinfluencer
Awesome work Brad – Congratulations on making it to the Masters League finals.

Five rounds:
5 Unbroken Dumbbell Complex.
*DB Complex: (5 x) Push-up, Row (ea. side), Deadlift, Curl, Press.
*Aim to increment the weight each round.

Optional Finisher:
2km on any machine.

Photo: A huge congratulations to Deb taking 1st place at the Masters HQ Competition on Sunday. You are going from strength to strength. We are so proud and happy to be a part of your journey.