Sunday 22 07 2012

Open gym  11am until 2pm

WOD it up at 11am

Rest day for evetyone else enjoy your weekend

By |July 21st, 2012|WOD| Comments

Saturday 20 07 2012

8am Weightlifting Skills

Come improve your lifting with our Highly skilled weight lifters – coaches to help you to improve all your lifts. Sessions are for Beginner to advanced

9am WOD

“Karen lee elvin”

3 rounds for time of:
23 chest to bar pull ups
4 deads at 135/80
19 oh squats at 40/25
60 double unders

At the end of 3 rounds complete […]

By |July 20th, 2012|WOD| Comments

Friday 20 07 2012

This Saturday 8am Weightlifting Skills 9am Special WOD 

Open Gym This Saturday 2:30pm Until 4:30pm

Sunday Hours announced tomorrow .

For Time:
10 Burpees
20 Pull Ups
30 sumo high pull deadlift 30kg (20kg)
40 Box Jumps 24″(20″)
50 KB Swings 24(16kg)
60 Wall Balls 20lb (14lb)
70 Hand Realease push ups
80 Situps
90 Squats
50 Double Unders

Wondering what to have for breakfast?
Try the delicious Coconut Crunch Granola Recipe is […]

By |July 20th, 2012|WOD| Comments

Coconut Crunch Granola

Makes about 3 cups; easily doubled

1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup almonds (slivered or whole)
1/2 cup walnuts
1 cup almond meal
1 cup shredded coconut
Pinch cinnamon
1/2 cup melted coconut oil
1 vanilla bean, scraped clean
1 tbsp raw coconut sugar*

Preheat oven to 180ºC
In a large bowl, mix all ingredients except the cinnamon, oil, vanilla bean paste and […]

By |July 19th, 2012|Recipes| Comments

Thursday 19 07 2012

This Saturday 8am Weightlifting Skills 9am Special WOD With BBQ 

Dead Lift 5- 5- 5

“Tabata Barra!”

Tabata Row
Rest 1 minute
Tabata Squat With bar
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any […]

By |July 19th, 2012|WOD| Comments

Wednesday 18 07 2012

Today Wednesday 6:30pm Weight Lifting Skills Session. Highly skilled weight lifters – coaches to help you to improve all your lifts. sessions are for Beginner to advanced.

Workouts through out today are varied come in find out what the workout is.

6:00am Crew
“Fran”
Thrusters
pull ups

7am Crew

For a time:
20 Chest To Bar Pull Ups
20 Push Presses 50kg (35kg)
20 GHD […]

By |July 18th, 2012|WOD| Comments

Tuesday 17 07 2012

Back squats
5 -4 -3

AMRAP 20min:
5 Double Unders
5 Pull Ups
5 Box Jumps 24″ (20″)
5 Wall Balls 20lb (14lb)
200m run

Bring you healthy Vegan & PALEO recipes!

By |July 17th, 2012|WOD| Comments

Monday 16 07 2012

Push Press
3- 3- 3

“DT” 3 Min Limit
5 Rounds For Time on the 3 Minute of:
12 Deadlifts 70kg (45kg)
9 Hang Power Cleans 70kg (45kg)
6 Jerks 70kg (45kg)

Come to our Wednesday or Saturday Sessions to improve your lifting with our Highly skilled weight lifters – coaches to help you to improve all your lifts. sessions are for Beginner to […]

By |July 16th, 2012|WOD| Comments

Sunday 15 07 2012

Watch the CrossFit Games Live Sunday 10:30am until 5pm. Gym Open during these hours.
Come in and work on some skills do a missed WOD or just watch some games.

By |July 15th, 2012|WOD| Comments

Sweet Potato Rosti Stack

Sweet Potato Rosti Stack.

 

Serves 2

 

-1 large tomato, sliced

-1/2 medium eggplant, sliced thinly

-2 small yellow squash, sliced thinly

-1 large sweet potato, (unpeeled if organic), grated finely, or pulsed in a food processor/blender

-Pinch of Himalayan sea salt

-Pinch ground cumin

-2 tsp coconut oil + 2 tsp melted coconut oil

-1 tbsp chia seeds, soaked in 2 tbsp water (or […]

By |July 14th, 2012|Recipes| Comments