holiday schedule

08 Feb 2016 – Easter Weekend Class Times

EASTER WEEKEND CLASS TIMES

We will be running a slightly adjusted class schedule during the Easter Bank Holiday weekend. Times are as follows...

Friday 25 March: Classes from 9 - 10 am, 10 - 11 am, and 11 am - noon

Saturday 26 March: Normal Saturday Class Schedule

Sunday 27 March: Final Open WOD! We will be running heats for the Final Open WOD from 9.30 - noon. Come in, smash Open 16.5 and stick around to cheer on your fellow athletes! More info on the Final Open WOD on the blog soon!

Monday 28 March: No Classes

Tuesday 29 March: Normal class schedule resumes

All revised class times have been updated in Team up - just let us know if you have any questions!


WORKOUT OF THE DAY

"Reverse Hulk Hogan"

Every 2 minutes for 10 rounds:
7 Burpees
5 Power clean (82.5 / 60 kg)
3 Muscle ups

23 Dec 2015 – You asked for it.....

So you GOT IT!

"Murph"

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*Partition the reps as needed


Final Reminder of the Holiday Schedule!

Thursday 24 – Monday 28 December
No classes

Tuesday 29 December
No morning classes (evening classes as normal)

Wednesday 30 December
No 6.15am Class (all other classes as normal)

Thursday 31 December – Friday 1 January
No classes, Happy New Year!

From 2 January
Normal Schedule resumes

Have a great Christmas! xx

21 Dec 2015 - WOD

WORKOUT OF THE DAY

General Strength

A) Push press: 

5x5 @ 65% 
3x5 @ 75% 
3x5 @ 85% 

B) Weighted Chin-ups: 5 x 5


HOLIDAY SCHEDULE REMINDER

Thursday 24 – Monday 28 December: No classes
Tuesday 29 December: No morning classes (evening classes as normal)
Wednesday 30 December: No 6.15am Class (all other classes as normal)
Thursday 31 December – Friday 1 January: No classes, Happy New Year!
From 2 January: Normal Schedule resumes

10 Dec 2015 – Holiday Schedule Reminder & The 11th Christmas Cracker: Bulger

REMINDER: HOLIDAY SCHEDULE CHANGES

During the holiday season, we will have a reduced class schedule:

Thursday 24 – Monday 28 December: No classes
Tuesday 29 December: No morning classes (evening classes as normal)
Wednesday 30 December: No 6.15am Class (all other classes as normal)
Thursday 31 December – Friday 1 January: No classes, Happy New Year!
From 2 January: Normal Schedule resumes

Also, please remember that there will be NO classes on Friday 11 December (rest up for the Big Ol' Christmas Cracker!) and NO lunch class on Friday 18 December (6.15 and 7.15 am classes will run as normal). 


WORKOUT OF THE DAY

The 11th Christmas Cracker: Bulger

10 rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (60/40 kg)
7 Handstand push-ups

*Time cap: 30 minutes

21 Mar 2015 – Easter Schedule and Working your Gymnastics Goats

goat 
/
ɡəʊt/ noun

  1. a hardy domesticated ruminant mammal that has backward-curving horns and (in the male) a beard. It is kept for its milk and meat, and noted for its lively behaviour.

  2.  In CrossFit parlance, a skill or movement you can do, but struggle with, i.e. something that you wouldn't like to see in a WOD

Time to get your goat!

WORKOUT OF THE DAY

A) Choose a gymnastic movement of your choice*:

EMOM x 10: Perform 5 reps

*The movement should be one that you can do, but something that you need to work on

B) With a running clock, every minute perform 3 reps and add 2.5 - 5 kg:

– Start with an empty barbell and push press for as long as possible.
– Once you cannot push press the weight, thruster the weight for as long as possible.
– Once you cannot thruster the weight, front squat for as long as possible.


EASTER SCHEDULE

Please note our slightly reduced class schedule for the Easter Bank Holiday weekend (Friday – Monday, 3 – 6 April):

Friday 3 April – 6.15 and 7.15 am classes (Regular Schedule)
Saturday 4 April – 9 am and 12.30 pm classes (Regular Schedule)
Sunday 5 April – No Classes
Monday 6 April – 10 am and 11 am classes (Sunday Schedule) 

29 Dec 14 – Welcome back!

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Welcome back guys! Hope you all had a great Christmas and Boxing Day!

Remember, our schedule for the next few days is as follows:

Monday – Tuesday, 29 – 30 December: Regular Schedule
Wednesday 31 December – AM classes only: 6.15 - 7.15 am, 7.15 - 8.15 am

If you're still on holiday, we'll be posting our Holiday Travel WODs for a few more days, don't forget to send us your photo!

WORKOUT OF THE DAY

A) Beginner
A1Back squat: 6 x 3
A2) Horizontal push

A) Intermediate & Advanced
A1) Back squat: 5-8 reps @ 70-75%. Totalling 12-18 reps
A2) Horizontal push

B) Advanced Only
Barbell squat jumps: 3 x 8 @ 30% 1RM
Rest 60 second between sets

C) All Athletes
15 min AMRAP:
10 Kettlebell swings (32/24 kg)
10 Tyre jumps (24/20")
10 Ring dips

HOLIDAY WOD 14.7 – CUT LIKE A STEAK

15 sec forearm plank hold straight into 15 sit ups
Rest 15 seconds
30 sec forearm plank hold straight into 30 sit ups
Rest 30 sec
45 sec forearm plank hold straight into 45 sit ups
Rest 45 seconds
60 sec forearm plank hold straight into 60 sit ups

22 Dec 2014 – Holiday Schedule Reminder!

Our holiday schedule starts this week! The adjusted class times are as follows:

Tuesday 23 DecemberAM classes only: 6.15 - 7.15 am, 7.15 - 8.15 am
Wednesday 24 December – Sunday 28 December: CLOSED
Monday – Tuesday, 29 – 30 December: Regular Schedule
Wednesday 31 December – AM classes only: 6.15 - 7.15 am, 7.15 - 8.15 am
Thursday 1 January: CLOSED

From Friday 2 January, we will resume our regular schedule.

And remember, just because the box is closed doesn't mean you can't get your WOD on! We will be posting travel WODs to the blog and on Beyond the Whiteboard every day from 23 December until 1 January that require no equipment. Christmas day 'Death by Burpees' anyone?!

WORKOUT OF THE DAY

"The Chief"

5 Rounds:

3 min AMRAP
3 Power cleans (60/40 kg)
6 Push ups
9 Air squats

Rest 1 minute between rounds