Merry Xmas Team!

Hey Team!

We just wanted to take a second to say we hope you all have a very very merry Christmas! Thank you to all of you for training along with us and joining us on your fitness journeys! We CAN’T WAIT for 2020 team! We hope you are ready for some amazing things 🙂

Enjoy the downtime and make sure you take a little time to write down your goals for a big 2020. We are excited to help you make them a reality! 🙂

Don’t forget we are on a slightly reduced schedule at the moment for the Xmas week. You can find the class times in here or on the day below will have the times for you 🙂


Classes as usual
3 sets
21-15-9 (18-12-7 for women)
Assault Bike
Squat Snatch 70/50kg

-Rest 4:00 b/t sets-
Time Cap each set: 9:00
Target Time: Sub 6:00

Squat snatch ideally should be fast singles.


Tuesday the 24th – Classes are at 0600 , 0700, 1100 and 1230

Classic CrossFit

A) AMRAP for 8 Minutes:
1, 1, 2, 2, 3, 3…

Deadlift 140/100kg
Bar Muscle Up

– Rest 4:00 –

AMRAP for 6 Minutes:
Deadlift 125/82.5kg
Bar Muscle Up
*start where you left off

– Rest 4:00 –

AMRAP for 4 Minutes:
Deadlift 100/70kg
Bar Muscle Up
*start where you left off

Deadlift Weight!
Round 1 should not be over 65% of your 1 Rep Max
Round 2 should not be over 60% of your 1 Rep Max
Round 3 should not be over 50% of your 1 Rep Max

No MetCon!

CLOSED! Wednesday & Thursday


Friday the 27th – Classes are at 0700, 1230 and 1730.

Classic CrossFit

A) Power Clean
12 mins to work up to a heavy 1. Go by feel and DON’T tax the system.

B) 2 Sets of:
Power Clean 82.5/60kg

Rest 3:00 and repeat

*Power clean should not be over 85% of your 1RM.
*Ideally quick singles on the power cleans.
*Legless are ideally done at least 1 every :30

Target Time: 8:00
Time Cap 12:00


Saturday the 28th – Classes 1000 and 1100. NO YOGA
Teams of 2!

12:00 AMRAP:
50 Double under
2 rope climb (no jump)

– Rest 4 –

12:00 AMRAP:
21/18 Cal Ski
12 Bench 70/40kg

– Rest 4 –

12:00 AMRAP:
16 calorie assault bike/ row
16 toe-to-bar