The gym is closed today due to our involvement in the Ruckus at Ruthless.  If you’re looking for something to do, come on down and check it out – don’t forget your pom poms.

Here is a workout for home or the park:
For time:
100 Double-unders
50 Lunges (alternating legs)
25 Sit-ups
80 Double-unders
40 Lunges
20 Sit-ups
60 Double-unders
30 Lunges
15 Sit-ups
40 Double-unders
20 Lunges
10 Sit-ups
20 Double-unders
10 Lunges
5 Sit-ups

Sorry for the late notice but there will be no training this Saturday. I had hoped to run at least the 7.00am session prior to competing down CrossFit Ruthless but our first heat is earlier than I thought. We will post a workout that you can do at home or in the park for Saturday. Sorry for any inconvenience – Chris.

For accumulative time:
Row 1000m
75 Burpees (jump and touch)
50 DB Snatch 20/15kg
100 Wall Ball 10/6kg
*You will have 30 minutes to complete these challenges.
*Rest as much as you like in between.
*Perform the challenges in any order.
*You must complete all the challenges within the time cap for rx’d.

A Warm-up is Not Just a Warm-up

A. Alternate 1. & 2. on the minute for 7 rounds:
1. Snatch Pull + Hang Power Snatch + 3 Overhead Squat
2. Ring Dips
*Choose your own weight and reps.
*Aim to maintain weight and reps across all rounds.
*Feel free to Muscle-up into the Ring Dips for added challenge.

B. AMRAP in 8 minutes of:
7 Toes to Bar
14 Box Jumps 24/20″

Are you a Cherry Picker?

For time:
Run 800m
50 Thrusters 20/15kg
Run 800m
35 Thrusters 40/30kg
Run 800m
20 Thrusters 60/40kg
*25 min cut off.
*One barbell – weight changes are part of the workout.

8 rounds of:
Min. 1: 15 KB/DB Swings
Min. 2: 10 x 10m Shuttle Run
Min. 3: Row 200/180m
*KB/DB Swings are Russian – pick a challenging weight that lets you hold UB sets.
*Rx’d is based on completing each element within the allotted time and maintaining UB KB/DB swings.

*Update – The crew from Mass Nutrition Mooloolaba will be at the gym this afternoon prior to the 5.00pm class for taste tests of their products and to answer any supplementation questions you may have.

Five rounds for max. reps of:
Shoulder Press (use about 75% of 1RM)
Pull-ups (strict)
*Rest 3 min. between rounds.

Sorry for the late post!

Training is on as per normal at 7.00 & 8.00am.  See you there.

*Reminder – rego is now open for Clash on the Coast.

*Today is your last chance to order jumpers/weight belts/knee sleeves.  Feel free to give us a call if you’re not coming into the gym.

*Registration opens for Clash on the Coast today (mid morning).

EMOM for 7 minutes:
7 Goblet Squats (use a heavy DB or KB)
*Then, as soon as you finish the last set of Goblet Squats
Five rounds of:
Run 200m
10 Burpee Pull-ups
25 Squats
*Use a bar that is just outside standing reach for the Burpee Pull-ups.

Score = load/time.