Five x 3 minute rounds, for max repetitions:
20 dumbbell deadlift 22.5/15kg
20 dumbbell lunges 22.5/15kg
Max rep burpees

Rest 3 minutes between rounds.

Photo: We could not be prouder of Kim who today achieved overhead squats on a technique bar. This is a significant achievement as shoulder instability had been a huge concern since starting with us. Due to Kim’s hard work and dedication she is now overhead squatting and completing strict pull-ups. Amazing work Kim!!!

Drop Snatch + Snatch balance + Overhead Squat (1+2+3)
*Discard the lifts from the complex as they become limiting.

Optional finisher: Death by strict pull-ups.

Photo: Davina continuing to smash goals.

For time:
150 double-unders
50 cal row
50 box step overs 20/15kg
50 toes to bar
50 kettlebell swing 24/16kg
50 cal bike
150 Double-unders

EMOM X 30 minutes:
1 Clean
3 Burpees over bar
5 Strict sit ups

*Scored by load

Ascend for 20 minutes:
Run 200m
1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

*Add 1 round of Cindy every round. I.e. 2nd round Run 200m, 2 rounds of Cindy, 3rd round, Run 200m, 3 rounds of Cindy, etc.

Photo: Jesse, Kim and Nata getting ready to take the tug of war win on Saturday.

Come and join us at Mykie’s Park for a fun social morning.
Note this is a combined session at 7:30am – 8:30am.

Meet at the beach at Mykies by the Bay at 7:20am for a 7:30am start.
Address: 5 Grand Parade, Parrearra.
We recommend car pooling if possible.

The Plan:
A team workout 7:30-8:30am followed by BBQ breakfast.
Grab a coffee from Mykie’s and join us in the park.
Be sure to book in for programming and catering purposes- bring the family.

Please give Marie a call Mob: 0432 710 684 if you have any troubles locating us.

EMOM x 30:
1. 7 Hang power snatch (maintain load)
2. Push ups (maintain reps)
3. Double unders (maintain reps)

0-5 minutes:
Row 1200/1000m
5-10 minutes:
100 Kettlebell Swings 24/16kg
10 minutes- until failure:
10 x 10m Shuttle Runs
*Add 1 shuttle run per minute, until failure.

Photo: Chrissie. If you are looking for some inspiration take a look around the gym.
Chrissie & Mike started CrossFit at 50/53 years of age just a couple of weeks prior to Covid. I was uncertain if they would stay with us, but I shouldn’t have been.
Through lock down they achieved what most people struggled to do- commit and focus on their health and fitness. A huge shout out to this great couple who had faith in us and have embraced every challenge thrown their way.
Thank you for letting us be a part of your journey.
*Photo of Mike to come.

It’s time to get outside and have some fun!!!
This Saturday will be a combined session at 7:30am.

Meet at the beach at Mykies by the Bay at 7:20am for a 7:30am start.
Address: 5 Grand Parade, Parrearra.
We recommend car pooling if possible.

The Plan: A team workout 7:30-8:30am followed by BBQ breakfast.
Be sure to book in for programming and catering purposes.

Marie’s team versus Mark’s Team – losing team will be charge of cooking and serving BBQ breakfast 😀
Unfortunately there were too many of us to book in for breakfast at Mykies so we will grab our take away coffees instead and enjoy a morning in the park.

Teams will be arranged on the morning.

Please note: All usual Covid and Social distancing rules apply.
*If any one is around to assist with BBQ set-up please let Marie know.