For max repetitions:
0-2:30: Run 400m
2:30-5:00: 40 Kettlebell Swings 24/16kg
5:00-7:30: Run 400m
7:30-12:30: Max Push-ups
12:30-15:00: Run 400m
15:00-17:30: 40 Kettlebell Swings 24/16kg
17:30-20:00: Run 400m

*Score: Total repetition

A. Back Squats 5-5-5-5-5+

B. AMRAP in 12 minutes:
12 Wallball
9 Toes to bar
30 Double-unders

Photo: Happy 47th Birthday, Chris! 🎉You continue to prove that age is just a number.
The past 12 months have been incredible to watch. After a 16-year break from competition, you stepped back onto the big stage with the same determination and grit that has always defined you. Your drive, consistency, discipline, and passion inspire everyone around you.
We’re so proud of everything you’ve achieved and even more excited to see what the next 12 months have in store. Whatever challenges and opportunities lie ahead, we’re incredibly grateful to be by your side for the journey.
Here’s to another year of chasing big goals, creating memories, and proving that your best is still yet to come.
Happy Birthday! ❤️

A. Clean & Jerks Waves (Week 3)
Working off 1RM
80-85-90% x 3 cycles

B. Gymnastic Pull progression (Week 1 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)

* This is the start of a four week progression. Your goal is to improve quality of movement and capacity over the coming weeks for your chosen movement. We will be increasing in volume over the coming weeks.

Three x 3 minutes rounds:
20/16 cal row
20 Hang Dumbbell Snatch 22.5/15kg
Max Dumbbell Facing Burpees
Rest 1 minute between round

Three x 3 minutes rounds:
14/10 cal Echo
20 Hang Dumbbell Snatch 22.5/15kg
Max Dumbbell Facing Burpees
Rest 1 minute between round

Photo: Partner WOD Saturdays are about more than just training.
The best friendships are often built through shared challenges, a commitment to health, and bringing out the best in one another. The people you surround yourself with influence your mindset, your habits, and ultimately who you become.
Choose your circle wisely—and keep showing up together.

Join Luke at 7am (Full) or 8am (spots available). Please book in via Mindbody.


In teams of 3

For time:
100 Back Squats 60/40kg (Partners to create a rack)
Run 860m (together)
50 Power Stairs 32kg/24kg 24″ * Plank/Deadhang
Run 560m (together)
50 Power Stairs 32kg/24kg 24″ * Plank/Deadhang
Run 860m (together)
100 Back Squats 60/40kg (Partners to create a rack)

*Power Stairs- A great movement that you will love!! Come on in and see.

Photo: Saturday partner workouts are always fun!! Mark & Luke took the win last week.

Five rounds for max calories:
In 4 minutes:
Row 15/12cal
15 V-ups
30 Squats
Max calorie Echo
Rest 2 minutes

A. Clean & Jerk (Week 3)
80-85-90% of 1RM x 3 cycles

B. Four rounds, each for time:
Run 400m or machine equivalent
Rest 1:1

Thank you Bernie for sharing his CrossFit & Nutritional journey- BETTER THAN YESTERDAY
Your story is a powerful reminder that lasting change doesn’t come from perfection—it comes from consistently choosing to be just a little better than yesterday.

EMOM x 24 minutes (3 rounds)
Min 1: ‘X’ Strict Chest to bar Pull-ups
Min 2: 30 second Handstand Hold
Min 3: ‘X’ Rope Pull-ups
Min 4: 100 Single Skip
Min 5: ‘X’ Ring Pull/Ring Row
Min 6: 30 second Handstand Hold
Min 7: ‘X’ Peg board
Min 8: 100 Single Skip