Friday 03 08 2012

3 Rounds for a time
8 pull ups strict
10 Clean and Jerks 40kg (25kg)
9 Wall Balls 20lb (14lb)
8 kettle bell swings 24kg (16kg)
20 Thrusters 40kg (25kg)
30 burpees
9 plate pass throughts 20kg (15kg)

Saturday 04 08 2012
8am Weightlifting Skills

Come improve your lifting with our Highly skilled weight lifters – coaches to help […]

By |August 3rd, 2012|WOD| Comments

Thursday 02 08 2012

2 Rounds for technique
10 Cleans
10 Strict Pull ups
100m Farmers walk
40 Double unders

Try the delicious Raspberry and Coconut Nice cream Recipe is Now available  Here!

By |August 2nd, 2012|WOD| Comments

Raspberry and Coconut Nice-cream

This is a simple dessert that can be whipped up in five minutes!

Serves 2

2 x 400ml cans coconut cream
1 cup frozen raspberries
1 vanilla bean pod, scraped

Refrigerate the cans of coconut cream overnight
Open them, without shaking, and spoon out the thick cream that will be sitting at the top of the can (keep the milk for […]

By |August 2nd, 2012|Recipes| Comments

Wednesday 01 08 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.

DeadLift 5- 5 -5

3 Rounds for a time:

Run 400 meters
25 Kettle bell swings 32kg (16kg)
20 Push-ups 15 Box jumps  24″ (20″)
10 Ring dips
5 Sumo deadlift high-pull 50kg (35kg)

On August […]

By |August 1st, 2012|WOD| Comments