• Programming Update Going Forward And New Cycles !

    24 September 2017 Milo

    Here is a short video on where we plan on taking the programming for the next cycle once this current one is over. We will be sharing more and more info as we get closer in regards to Programming Templates , more on spec…

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  • Challenges , Kilos for a cure & Weekend WODs!

    21 September 2017 Milo

    September Challenge ! 500m Row for time! Pretty straight forward. All you need to do is grab a judge to check your time when you fall off the rower after rowing your heart out 🙂 Kilos for a Cure – Saturday 21 Oc…

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  • “Fight Gone Bad” and Met-Con Class AMRAPS of Joy !

    20 September 2017 Milo

    Workout of the Day “Championship Fight Gone Bad” 5 rounds of : Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 35/25kg (Reps) Box Jump, 20″ box (Reps) Push-press, 35/25kg (Reps) R…

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  • Heavy Day & Oly Club

    19 September 2017 Milo

    Workout of the Day Heavy A) Back Squat 5-5-5 B) Close Grip Bench 5-5-5 C) 2 Rounds 100m Single Arm DB Farmers Carry 22/15kg 15 Single Arm Shoulder to OH 22/15kg Oly Lifting Club Workout of the Day A) Squat Clean 3-2-1-3-…

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  • 20 Minute AMRAP, Met-Con Class and Structural Strength

    18 September 2017 Milo

    Workout of the Day AMRAP for 20 Minutes: 25 Wallball Shots, 9/6kg 25 Double-Unders 20 Box Jumps 20 Toes-to-Bar 15 Chest-to-Bar Pull-ups 15 Burpees 10 Power Cleans 65/45kg 10 Jerks 65/45kg 5 Power Snatch 65/45kg 5 Muscle …

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  • Dr Kirk Parsley On Sleep

    17 September 2017 Milo

    This is a really short and sweet video that gets the basic info across. If you have the time we recommend that you listen to either a podcast of his with Barbell shrugged or a number of other podcasts and or check out so…

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  • Coach McCoy Is Leaving , StrongFit Seminar & Friday WOD

    14 September 2017 Milo

    September Challenge ! 500m Row for time! Pretty straight forward. All you need to do is grab a judge to check your time when you fall off the rower after rowing your heart out 🙂 StrongFit Seminar At Reebok CrossFit Th…

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  • Active Recovery , Met-Con & Structural Strength

    13 September 2017 Milo

    Workout of the Day Active Recovery Alt EMOM for 10 minutes 10/8 Cal Row 10 Burpee AMRAP for 10 minutes 35 Double Under 8 DB Snatch 22/15kg Alt EMOM for 10 minutes: 10/8 Bike 8 T2B Met-Con Class 800m Run 1k row 100 DU 50 …

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  • Long WOD, Oly Club and Schedule Reminder

    12 September 2017 Milo

    Schedule Change Reminder: Hey Crew just a heads up as a reminder that from this week the schedule has changed slightly so don’t get caught out! Changes are for Structural Strength which is now on Tuesday and Thursd…

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  • Heavy Day , Met-Con Class & Structural Strength

    11 September 2017 Milo

    Workout of the Day Heavy Day Thruster 1-5-1-10-1-15 Met-Con Class Workout of the Day ME push ups 4 min 4 min rest ME sit ups 3 min 3 min rest ME pull ups 2 min 12x 100m sprint 8 squat jumps *:60 rest Structural Strength …

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