December 2015

Gymnastics: Tabata Toe to bar Tabata hollow rock Strength: Turkish get up 3, 2, 1, 1 rep W.O.D. ‘Partner workout’ Row 800 30Pull up 30 Burpee 18 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1687 w=210 h=220 float=right]Fiona’s PB shoulder press of 35kg yesterday! Puts her at the top of the masters women’s leaderboard! Strength, power, balance and stamina tested today. For those that aren’t

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1686 w=210 h=220 float=right]Post workout carnage in the 9.15 class yesterday! Tough workout, especially in the heat from the great weather we’re having! Today’s workout is less intense, time to focus

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1685 w=210 h=220 float=right]Great to see everyone did the full 50 reps for the Filthy Fifty on Xmas eve. Grace pictured finishing the double unders and completing the workout at Rx!

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1684 w=210 h=220 float=right] Harman’s big clean & jerk PB, 35kg!!! Last workout before Xmas today, come get amongst it! W.O.D. ‘The Filthy Fifty’ Box Jump Jumping pullup Kettlebell swing (16/12)

[fusion_builder_container type=”flex” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ background_position=”left top” border_style=”solid” border_position=”all” spacing=”yes” background_repeat=”no-repeat” margin_top=”0px” margin_bottom=”0px” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” center_content=”no” last=”no” hover_type=”none” border_sizes_top=”” border_sizes_bottom=”” border_sizes_left=”” border_sizes_right=”” min_height=”” link=””][fusion_text] We’ve to 2 classes tomorrow for our Xmas eve workout, 9.15 and 10.30, please book in early so

[singlepic id=1683 w=210 h=220 float=right]Lots of people finishing work for the year already, the 9.15 class the busiest of the day yesterday. Good to see people are using their days off work to exercise, it’s great stress relief from xmas shopping! Strength: Weighted push up One arm dumbbell row 4 x 5 rep W.O.D. 10

Gymnastics: Tabata handstands Strength: Back squat 4 x 3 rep W.O.D. Run 400 10 Kettle bell swing (32/24) 10 Thruster (50/35) 3 rounds (15 min cap)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1682 w=210 h=220 float=right]Grace getting strong on Yoke carry’s in our Strongman classes, and everyone else in the class. It’s been great to see the improvements in strength in just a

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1681 w=210 h=220 float=right]Giorgi’s first ever Handstand today!! Gymnastics: Handstand roll out Ring holds L-sit W.O.D. 20 Double under 2 Snatch 6 Muscle up 6 rounds Start each exercise on the