• 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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  • Programming Update and Testing Week Aims ! – Coach McCoy

    10 September 2017 Milo

    Hi Team, A quick update as to what the next Crush Week will entail and how we’re setting ourselves up for success over the forthcoming weeks. Crush Week is the week commencing 9 Oct 17 and will feature the following: 5…

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