Five x 3 minute rounds:
Run 360m
Max Wall Ball 9/6kg
Rest 2 minutes

Five rounds for Max Load/Reps:
7 Hang Power Snatch (unbroken)
Max reps unbroken Handstand Push-ups/Dips/Push-ups

Rest as needed between rounds
*Choose a heavy weight that allows for unbroken snatch, and a Push movement that allows for at least 10 reps in first round.

Scale:
10 Rounds:
5 Hang Power Snatch
7 Push-ups
*Break sets as needed to maintain quality movement.

We could not be prouder of Nata- writing, directing & starring in her first short film 'Showstopper'.
Devastated not be sharing this night with her but know you will all give her lots of love.
TICKETS ON SALE NOW - ‘Showstopper’ Exclusive Premiere!
BOOK NOW: https://www.trybooking.com/CUMRM
For those of you who don’t know, I made a movie!
📅 Date: 7th of September
🕡 Time: 6:00 PM
📍 Location: Event Cinemas Kawana
🌟 Dress Code: Semi-Formal/Formal – Red Carpet Glamour
Prepare for an evening of glamour and excitement as we roll out the red carpet just for you!
Here’s the evening’s itinerary:
6:00 PM: Arrive for an exclusive one-hour pre-show reception! Enjoy unlimited drinks (beer, wine, and soft drinks) and delicious platters while mingling with fellow guests. Don’t be late – make the most of this fabulous start!
7:00 PM: The theatre doors open, and the entertainment begins with speeches from industry professionals. Then, settle in for the highly anticipated film screening! We will finish off with a Q&A and final speeches to wrap up the theatre segment.
9:00 PM: But wait, the fun doesn’t stop there! Join us for the afterparty at The Wharf Mooloolaba.

The hard work is done, now time for the fun!! The Saliba’s are heading off to the USA today. We are super excited to see both of the kids compete at the highest levels. We will provide links to the CrossFit Teen Games so you can all share this journey. Thank you all for your ongoing love & support.

Please note there will be only one afternoon session today: 5pm-6pm.
Mindbody has been amended to reflect this.

Note: We have aimed to minimize disruption of training however we have had to cancel some sessions due to unavailability of coaches. These dates include:
2nd September – Only 6:30am & 9:15am sessions will run (all other sessions cancelled).
3rd September- Cancelled 5:30am.


Tabata (8 rounds 20sec work/10 sec rest)

Echo Bike (Cal)
Rest 1 minute
Toes to Bar
Rest 1 minute
Row Cal
Rest 1 minute
Burpees
*Record total reps/calories for each movement and Grant Tally.

A. Back Squat 5 x 5 (BLOCK 3: Week1)
*Aim to add 2.5kg – 5kg to last Back Squat cycle

B. Five rounds for time:
20 Russian Kettlebell Swings 24/16kg
20 Goblet Squats 24/16kg
50 Double-unders (Adv – Drag rope)

Photo: Caitlin moving from strength to strength.

A. Push Press 3-3-3-3-3 (From ground)

B. Three rounds:
20 Chest to Bar Pull-ups
15 Shoulder to Overhead 60/40kg (Int 50/35kg)

Photo: Congratulations to Russ, Cal, Lloyd, Luke O for competing in HYROX over the weekend.
Shout out to Lloyd who has and continues to co-ordinate events and athletes to challenge themselves in various events (half marathon, HYROX & Fittest 3). Thank you 🙏

Best of luck to our HYROX crew competing Saturday night- Russ, Lloyd, Cal & Luke O.

Join Marie at 7am for a Saturday surprise WOD.

Photo: Seth achieving 7 strict pull-ups. Seth sets up his own workouts when his Mum (Heather) is training. This is what happens when fitness is fun. This absolutely fills my ❤️

Reminder- FUNKY SOCK FRIDAY!!

OPEN GYM (4pm-5pm) is the perfect time to work your weaknesses, refine your movement or complete the WOD. Grab a friend and set smash some goals!!

A. EMOM X 30 minutes:
Min 1: 'X' Strict Knee to elbow
Min 2: 50 Double-unders
Min 3: 10-16 Reverse Lunge (2x22.5/15kg)

Photo: Congratulations to Tim completing the half marathon in 1 hour 47 mins. Great effort!!

A. Build to a heavy complex:
3 Deadlift + 2 Hang Power Clean + 2 Front Squats + 1 Jerk

B. Four rounds for time:
15 Deadlift 60/40kg
Run 200m
10 Hang Power Cleans 60/40kg
Run 200m
5 Shoulder to Overhead 60/40kg
Run 200m
*20 minute time cap.

Photo: Fran coming up to the finish line of the half marathon – the smile says it all. Fran went in with the goal of under 2 hours, and smashed it with her time of 1hour 49.
Absolutely awesome Fran!!!