March 2016

Ok team, the Open is done and it’s the first day of April, no better time to set some fitness goals. Talk to a coach at your next class and get a goal sheet filled out! Strength: Back squat 4 x 3 rep W.O.D. Row 600 30 Power clean (60/40) 30 Front squat 12 minute […]

Strength: Weighted push up One arm row 4 x 5 rep W.O.D. Overhead squat (45/30) Toe to bar Box jump 10 to 1 rep

[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=1727 w=210 h=220 float=right]The 3 men at the top of the CFB Open leader board threw down for the last heat of the competition Yesterday morning. It was a close battle,

[singlepic id=1726 w=210 h=220 float=right]The last CrossFit Open workout was the toughest by far for most last night. Made even tougher for those who may have indulged in a bit too much Easter chocolate! A lot of big improvements for those who did the workout 2 years ago and some huge first time efforts, especially

The last CrossFit Open workout for 2016, no time cap! Just the 2 classes today, 4.45 and 5.45pm, make sure you book your class. Default heat order will be based on the order you booked in. If you’re unable to make it tonight, you can do the Open workout at 9.15 Tuesday morning. CrossFit Open

CrossFit Open workout 16.5 is a repeat of 14.5. A lot of you have done this workout before and you can probably remember its tough. Today’s workout is a preparation for the wod on Monday. You can practice efficient bar facing burpees and minimising time between exercises. I suggest scaling it accordingly to be able

See above for our Easter hours… Gymnastics: Handstand roll outs Ring holds L-sit 4 rounds W.O.D. 2 Clean & jerk 5 Muscle up 10 box jump 6 rounds Start each exercise on the minute, highest Clean & Jerk set recorded.

Strength: Thruster 4 x 5 rep W.O.D. 8 Shoulder to overhead (52.5/35) 8 Burpee box jump 8 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=1725 w=210 h=220 float=right]Strength: Weighted pull up Shoulder press 4 x 3 rep W.O.D. 10 Pull up 20 Double under 10 Overhead squat (50/35) 6 rounds

Week four of the CrossFit open is a chipper, lots of reps for each exercise which tempt you to push hard in the beginning. A good tactic is to break the reps up early so you still have some energy to do the last 15 or so reps well. The scaled version of this workout