Date archive: December 2016
Saturday 31st December 2016
Last workout of the year. One Class only at 8am today. What a HUGE year for the gym. We made a lot of changes, We moved premises, We gained a lot of new people and we lost a lot of old people. John and Que want to thank, each and every one of our amazing…
Friday 30th December 2016
Two Classes Only today at 9:15am and 5pm. Book as necessary. Strength and Technique Deadlift 5 x 5 (@70 – 80%) Workout of the Day 6 x Power Clean 12 x Pull Up 18 x Air Squat 5 rounds for time: Rx: 80/55, C2B Int: 60/40 Beg: Suitable weight…
Thursday 29th December 2016
Only Two Classes today at 5pm and 6:30pm. Book as necessary. Strength and Technique Clean and Jerk x 3 Snatch x 3 Front Squat x 3 Choose one and work up for a 3RM for today Workout of the Day 21 min EMOM 5 x Ground to Overhead (suitable weight) 15/10 calories Assault Bike …
Wednesday 28th December 2016
Two Classes Only today at 5pm and 6:30pm. Book as necessary. Strength and Technique Push Press 5 x 5 (@70 – 80%) Workout of the Day 20 x Wallball 20 x Burpee 20 x Box Jump 12 min AMRAP: Rx: 12/9, 60/50 Int: 9/6, 60/50 Beg: Suitable Weight
Tuesday 27th December 2016
Two Classes ONLY TODAY at 5pm and 6:30pm. Book as necessary. Strength and Technique Back Squat 5 x 5 (@70 – 80%) Workout of the Day Helen Run 400m 21 x KB Swing 12 x Pull Up 3 rounds for time: Finisher (optional) 20 cal Assault Bike 3 Rope Climbs For Time: (3 min cap)
Monday 26th December 2016
We hope that everyone had an awesome Christmas Day. Merry Christmas to everyone. SORRY WE ARE CLOSED TODAY – Back tomorrow at 5pm and 6:30pm. 5km Run Estuary Walk Swimming Bike Ride 100 x Burpees (For Time:)
Saturday 24th December 2016
One Session only today at 8am. It is reminded that we are CLOSED CHRISTMAS DAY and BOXING DAY. Strength and Technique Power Clean x 3 (work up) or Deadlift x 5 (work up) then 3 – 5 sets at a suitable weight Workout of the Day Partner WOD 50 x Deadlift 50 x Wallball 50…