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

A. Snatch + 5 Overhead Squats
*build to a heavy set

B. AMRAP in 10 minutes:
Squat Snatch 42.5/30kg (1-2-3-4-5…)
10 Push-ups

Photo: Fran & Matt. Couple goals- in sync throughout the partner workout.

Join Marie at 7am (currently full) & 8am (plenty of space).

Partner workout
Five rounds for time:
Run 560m (together)
30 Sandbag over shoulder (shared)
15 Synchro Toes to bar

Photo: Welcome Allie. We are looking forward to sharing your journey.

For time:
3-6-9-12-15-18-21-18-15-12-9-6-3 reps:
Wall Ball
*Complete a 30 second deadhang between sets.

Photo: Welcome Brandt. It is great to have you with us!!