• Weekend WODs and Events

    5 October 2017 Milo

    October Challenge This months challenge is set ! Max Rep Push Ups for one set. As soon as anything other than your chest hits the floor your set is done. Full lock out at the top of the movement and midline engaged. No s…

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  • Active Recovery & Met-Con Class

    4 October 2017 Milo

    Workout of the Day Active Recovery Alternating EMOM 10: 10/8 Cal Row 10 Burpee Alternating EMOM 10 35 Double Under 45s Sandbag hold Alternating EMOM 10 10/8 Bike 8 T2B Met-Con Class Min 0-5 200m run 30 DB STOH 22/16kg 50…

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  • Programming Update

    3 October 2017 Milo

    Hey Crew! Super excited to get this started and to see how you all progress! Our next cycle will focus on strength. The cycle will be for 6 weeks with a testing week at the end to enjoy all the hard work and reap the rew…

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  • October Monthly Challenge

    2 October 2017 Milo

    This months challenge is set ! Max Rep Push Ups for one set. As soon as anything other than your chest hits the floor your set is done. Full lock out at the top of the movement and midline engaged. No sagging of those hi…

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  • Meet Coach James

    1 October 2017 Phil Morton

    From today there will be a new face in the box, Coach James Perry. James began his coaching career in 2013 and in that time has spent time as a Personal Trainer, CrossFit Coach and the Head Coach in CrossFit Bogota (Colu…

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  • Weekend WODs and Events

    28 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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  • Amraps and Met-Con Class

    27 September 2017 Milo

    Workout of the Day AMRAP for 20 Minutes: 21 Cal Row 15 Wall Ball 9 HSPU 6 DL 100/70kg Met-Con Class 1 mile run 30 DB Hang Clean and Press 1 mile run Structural Strength – Workout of the Day Our new cycle for Struct…

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  • Alternating EMOM and Oly Club

    26 September 2017 Milo

    Workout of the Day Alt EMOM for 20 Minutes: 1) 21/15 Cal Row 2) 15/12 Cal Bike 3) 9 Burpee Pull ups 4) 1mins Rest Oly Lifting Club Workout of the Day A) 1RM Snatch B) Partner DT You go, I go 5 rounds each…

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  • Pull Up Testing and Partner Funzzies

    25 September 2017 Milo

    Workout of the Day Benchmark A) Max Set of Unbroken Pull Ups B) In Teams Of 2: 2km Row 1 Mile Sandbag Run 2Km Row Met-Con Class Workout of the Day 2 rds 15 box jumps 24/20 30 double unders 15 KBS 24/16kg -2 min rest 2 rd…

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  • 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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