• Weekend WODs and Events

    7 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 🙂 The mixed pairs SummerSlam Throwdown re…

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  • Active Recovery Day , Met-Con and Gymnastics

    6 September 2017 Milo

    Workout of the Day Active Recovery Alternating EMOM for 30 Minutes: 1) 15/12 Cal Row 2) 10 Burpee 3) Hang Power Snatch plus Power Snatch (twice) Met-Con Class 20 Rounds: 5 Wall Balls 5 Burpee 5 Pull Ups Gymnastics Class …

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  • Strength & Met-Con , Oly Club and Structural Strength

    5 September 2017 Milo

    Workout of the Day Strength + Met Con A) EMOM for 10 minutes: 3 Clusters B) 9-7-5 Thruster 70/45kg Muscle Up Oly Lifting Club Workout of the Day A1) Squat Clean 3-2-1-3-2-1 A2) Split Jerk 3-2-1-3-2-1 B) EMOM7 3 Clusters …

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  • Classic Warm Ups , DB Fun Work & Met-Con Class

    4 September 2017 Milo

    Workout of the Day A) Classic Warm Up 3 rounds of 10 Samson stretch OHS Press Up Sit Up Pull Up Ring Dip B) 5 Rounds For Time: 100m Left Arm Farmers Carry 15 Left Arm DB Jerk 100m Right Arm Farmers Carry 15 Right Arm DB …

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  • (Almost) Raw Snickers Slice – Coach Alice

    3 September 2017 Milo

    For the ultimate decadence and a bit of (un)baking fun, then try this recipe out. It combines the rich dark chocolate taste with salted (raw) caramel and with the peanut butter used in every layer, everything comes toget…

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  • Tribal Clash! Good Luck Crew !

    31 August 2017 Milo

    Good luck to the two teams heading to Tribal Clash this weekend ! We have two teams heading down to compete and have a super awesome time ! Conor , JJ, Milo ,Joe HD , Dan , Jorge , Misty , Angeline, Sarah Sinead , Anke a…

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  • Vacancy – Full Time CrossFit Coach

    31 August 2017 Phil Morton

    We are looking for an experienced coach to join our team Position: CrossFit Coach Salary: Competitive Contract: Full time, permenant Hours: 35 hours a week in shift patterns (Mon to Fri, 06:00 to 13:30 or 13:30 to 20:30)…

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  • Active Recovery Day , Met-Con and Gymnastics

    30 August 2017 Milo

    Workout of the Day Active Recovery Alt EMOM20 1) 15 Cal Row 2) 2 Rope Climb 3) 35 Double Unders Met-Con Class 4 Sets: 20 cal Row 15 box jumps 30/24 10 HSPU/DB Push Press *2 min rest Gymnastics Class Workout of the Day…

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  • Testing Week Day 3 !

    29 August 2017 Milo

    Workout of the Day “Nancy” 5 Rounds For Time: 400m Run 15 OHS 42.5/30kg Oly Lifting Club Workout of the Day A) Build to a Heavy OHS B) Max reps at bodyweight C) EMOM20 2 Snatch at 75% 1RM D) 100 Ab Mat Sit up…

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  • Testing Week Day 2

    28 August 2017 Milo

    Workout of the Day AMRAP 20: 50 Wallball Shots, 9/6kg 50 Double-Unders 40 Box Jumps 40 Toes-to-Bar 30 Chest-to-Bar Pull-ups 30 Burpees 20 Power Cleans 65/45kg 20 Jerks 65/45kg 10 Power Snatch 65/45kg 10 Muscle ups Met-Co…

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