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    "The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience".

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  • World Class Fitness in 100 Words

    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".

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Archive for April 9th, 2012

WOD: Tuesday

Monday, April 9th, 2012

Please note that we are operating out of our new premises at 1/29 Premier Circuit Warana. Please use the kerbside parking.

Weekly Challenge: 100 Strict Pull-ups

Find your 5RM Dumbbell Power Snatch
(Reps must be touch and go and completed on both arms to count.)

then…

100 Double-unders
5 Plyo Push-ups
80 Double-unders
10 Plyo Push-ups
60 Double-unders
15 Plyo Push-ups
40 Double-unders
20 Plyo Push-ups
20 Double-unders
25 Plyo Push-ups

Post load and time to comments.

DSC_0351Deep in thought!

(more…)

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