18 Oct 2018 – Announcing: WOD with a Friend, Saturday 10 November

You love CrossFit. You love the banter with your fellow athletes before a WOD starts; you love the community; you love learning new skills; you love challenging yourself and pushing beyond your limits; you love the post-WOD endorphins; you love the progress you're making and the fact that you're now feeling healthier, fitter, and stronger than you have ever felt before.

So why not share the love with your friends, family and co-workers?

Do you know someone you think would love CrossFit and being part of our community?

Bring them in on Saturday 10 November for our "WOD with a Friend"!

We will be hosting a special partner WOD on Saturday 10 November in all of our CrossFit classes (9.30 am, 10.30 am, 11.30 am) and we want you to bring your friends along! The session is free for all members and their friends.

How do I sign up my friend for the session?

There are a few ways you can do this…

The best way is to send Coach Maria an email with your friend’s contact details (e-mail and/or mobile number) and the time you would both like to train. She’ll get in touch with your friend to get them set up.

The second way is to let one of the coaches at the box know that you will be bringing in a friend. They’ll give you a piece of paper to write down your friend’s contact details and the time you would like to train, and we’ll be in touch with your friend soon to confirm their class booking.

The final way is to simply bring your friend in on the day! Please make sure that you arrive for class at least 10-15 minutes before it starts so your friend can fill out the necessary forms and meet the coach leading the session.

As always, if you have any questions, feel free to e-mail Coach Maria.


A) Cycle 5 - Gymnastics Tests: Pull-up
1-2 attempts at a max rep set (kipping)

B) Cycle 5 - Gymnastics / Conditioning Test

20 minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24 kg)


For time:
100 Pull-ups
100 Push-ups
100 AbMat sit-ups
100 Air squats