Sunday 05 01 2014

Rest day!

Get involved in the MIL-FIT GAMES Online comp First released Workout 16th February 2014 ask us for more details.
CrossFit Games 2014 Open Registration opens January 15th First workout announcement February 27th

By |December 30th, 2013|WOD| Comments

Saturday 04 01 2014

15 minutes to find a heavy but accurate 3 rep Hang Power Clean

On the minute, every minute for 12 minutes of:
Even minutes: 5 Hang Power Clean
Odd minutes: 7 Burpee-Toes-to-Bar

Post results to comments. Log results online (Beyond the Whiteboard)

Our Nutrition Seminar coming up soon! We will be talking Paleo, Zone, Clean eating, Caveman and more.

By |December 30th, 2013|WOD| Comments

Friday 03 01 2014

A. 10 Rounds of
30 Seconds Max row
60 Seconds Rest

REST 5 Minutes before starting B.

B. 10 Rounds of
30 seconds Max Wall balls
60 seconds Rest

Post results to comments. Log results online (Beyond the Whiteboard)

By |December 30th, 2013|WOD| Comments

Thursday 02 01 2014

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
11 Box jumps
12 Kettlebell swings

Post results to comments. Log results online (Beyond the Whiteboard)

By |December 30th, 2013|WOD| Comments

Wednesday 01 01 2014

Happy New Year

Thank you to everyone for your support throughout 2013 it truly was a challenging and extremely rewarding year.
Set big goals for 2014 and We be with you every step of the way to help you achieve them!

By |December 30th, 2013|WOD| Comments

Tuesday 31 12 2013

New Years Eve

AMRAP 15min of;
8 TGU
10 Goblet squat
15 Kettlebell Swings

By |December 30th, 2013|WOD| Comments

Monday 30 12 2013

For Time
Three rounds of:
Run 800 meters with a 20/10kg plate
Rope climb, 3 ascents
Thruster, 12 reps 60/40kg

By |December 29th, 2013|WOD| Comments

Sunday 29 12 2013

Rest day!

By |December 29th, 2013|WOD| Comments

Saturday 28 12 2013

Workout of the day 9am

Those of you who have done this one before is a hole lot of fun!

By |December 28th, 2013|WOD| Comments

Friday 27 12 2013

Sessions are 12PM and 6PM

AMRAP 15min
10 Cleans & jerk
10 burpee box jumps

Post results to comments. Log results online (Beyond the Whiteboard)

By |December 26th, 2013|WOD| Comments