• Rowing , FGB Style Met-Con & Gymnastics

    10 May 2017 Milo

    Workout of the Day A) 10 Rounds Row 300m @ 2km Pace Rest 30s B) AMRAP for 14 Minutes: 50 DU 14 1 arm DB Push Jerk 22/15kg Met-Con Class Workout of the Day Fight Gone Bad Style for 3 Rounds : 1 Minute Per station , 1 Minu…

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  • “When No One Is Looking” – Part 2 with Mat Fraser

    9 May 2017 Milo

    Workout of the Day A)Back Squat 10-10-10 B) Partner Nordic Curls 10-10-10 C) Bench 10-10-10 superset with Weighted Pull Up 5-5-5 D) 1km Row for time* *this is optional Oly Lifting Club Workout of the Day A) Hang Snatch P…

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  • Stop Trying and Start Training

    8 May 2017 Milo

    Many of us spend a bulk of our time on this planet stranded atop the plateaus of life. Despite our busy schedules and exhaustive efforts to accomplish something beyond the ordinary, we make very little progress. It’s c…

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  • Beginnings | Mat Fraser: The Making of a Champion

    7 May 2017 Milo

    Workout of the Day A) Classic CrossFit Warm Up *increase to 3 rounds! B) 5 Rounds For Time: Run 400m 21 Deadlifts 85/60…

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  • May Events and Challenges

    4 May 2017 Milo

    May Challenge! This month’s challenge 2 minutes for max rep double unders. All you need is a skipping rope and a friend to count your reps and track your time. Make sure you let the coaching team know if you need y…

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  • Classic CF, Met-Con Madness and Gymnastics

    3 May 2017 Milo

    Workout of the Day A) Bottoms Up Press 10RM B) As many rounds as possible in 20minutes: 500m Row 4 OH Single KB Carry 50m C) Mobility work Met-Con Class Workout of the Day A) 6 Rounds for time 400m Run 10 Sandbag Bearhug…

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  • All The Movements And All The Reps.. Oly Club

    2 May 2017 Milo

    Workout of the Day For Time: 100 Alt DB Snatch 22/15kg 80 Cal Row 60 Over the Bar Burpees 40 Muscle Ups – 30min Cap Oly Lifting Club Workout of the Day A) “Clean Pull 3-3-3-3-3 perform a set and then wait 90s…

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  • May Challenge ! Max Double Unders in 2 Minutes !

    1 May 2017 Milo

    Workout of the Day A) Deadlift 5-5-5 B) 5 Rounds For Time: 12 Back Squat 80/55 6 Front Squat 80/55 100m Run between sets C) 3 Sets Shoulder Press 10-10-10 superset with Bent over Row 10-10-10 1 min Rest Met-Con Class Wor…

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  • Stand up and wake up your glutes – Coach Alice

    30 April 2017 Milo

    Unfortunately we live in a seated world. We spend so much time hunched over our computer screens, working jobs that keep us stationary for extended periods of time. Not only does our posture and spine become affected, bu…

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  • No Weekend Classes Due to a Level 1 Seminar

    27 April 2017 Milo

    Reminder!!! We have a level 1 Seminar this weekend. No Weekend Classes ! CrossFit Level 1 – 29th/30th Of April We will be hosting a CrossFit Level one over this weekend so hit it hard during the week and rest up ov…

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