Happy New Year to you and yours. We hope you have had a great start to 2023.

We can’t stay out of the gym so we will be running an Open Gym session from 3:30pm-5:00pm. No better start to the New Year!!!

As always we will have a WOD for you as well.
WOD:
Partner workout:
Ten rounds for time:
YGIG Format
10-15 Wall Ball
5- 10 Pull-ups (Chest to bar advanced)
Run 180m (together)

*Choose repeatable repetitions, keeping in mind total volume. 7 reps = 70 total.

Home Workout:
Ten rounds for time:
10 Squats
10 Sit-ups
Run 180m (Approx. 50sec)

What an amazing year!! Come and join us at 7am for our last workout for 2022.

Our last WOD will be a SURPRISE!!

Photo: Couldn’t be prouder of these two- Nata & Riley taking over the cruise ship gym!! Have the most amazing time 😊

2 cycles of: Every 5 minutes: Run 560m Then max repetitions - 1. Deadball over shoulder 2. Dumbbell Snatch 3. Lunge (with dumbbell)

We have had some great numbers in the gym. Awesome work crew!!! Session times: WOD 3:30pm-4:30pm Open Gym 3:30pm - 5:00pm A. Push Press 5-5-5-5-5 *Barbell taken from ground B. Three rounds for time: 7 Bar Muscle-ups 14 Shoulder to overhead 35/50kg Run 360m *12 minute cap. Home workout: Five rounds for time: 20 Shoulder taps (plank position -per side) * 25 Squats * Run 360m (approx 1.30 minutes) *Advanced athletes elevate feet for shoulder taps (hardest handstand position 10 per side)/jump squats.

EMOM x 25 minutes:
Min 1: Row 180/160m
Min 2: ‘X’ Devils Press 22.5/15kg *
Min 3: 50 Double-unders
Min 4: ‘X’ Toes to Bar *
Min 5: Rest

*Choose repetitions that are challenging but repeatable under the EMOM format. Maintain repetitions across all rounds.



Home Workout:
EMOM x 20 minutes:
Min 1: 10-12 x 10m Shuttle Runs
Min 2: ‘X’ Push-ups *
Min 3: 50 Double-unders (or object jumps)
Min 4: ‘X’ Toes to Kettlebell or Strict Sit-ups *

*Choose repetitions that are challenging but repeatable under the EMOM format. Maintain repetitions across all rounds.


Photo: Chrissie and her son Gordan will be shaving their heads tomorrow at 11am for Cancer research. Congratulations on reaching your target of over $5000. It isn’t too late to donate – Donate Here

Partner workout:
For load and time: 1-2-3-4-5-6-7-8-9-10 reps of:
Front Squat (bar taken from ground)
Run 180m
*20minute cap

Home workout:
Opposing ladder of:
Burpees (1-2-3-4-5-6-7-8-9-10)
Lunges (20-18-16-14-12-10-8-6-4-2) *
*Lunges ideally are weighted- grab a heavy object (dumbbells, rock etc. Get creative)

20 minute incrementing ladder: Pull-up 1-2-3-4-5.. Push-up 2-4-6-8-10... Squat 3-6-9-12-15... Deadball carry 20m Run 180m Photo: Mark hitting "12 Days of Christmas". Some epic efforts during Friday's "12 Days of Christmas" WOD.

From our family to yours-
To our amazing community, Thank you!!
What another amazing year of training and community.
Nothing gives us more pleasure than being part of your health and fitness journey and to see the impact this has on your and your families lives.
Thank you for trusting us and giving your love, loyalty and support.
We wish you and your loved ones the most amazing Christmas and festive season.


Please remember we are running a reduced time table this week and we would love to see you- Festive time table

What an awesome day in the box with “12 Days of Christmas”. A testament to our amazing community. Blessed is an understatement – we have something so special – thank you to each and everyone of you for what you all bring to mine and each others lives.

Join us for our last work out before Christmas @ 7am.
One large class, lots of fun and team challenge with a bit of something extra.

We recommend you bring a towel and a change of clothes.

Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!
Come and cheer the afternoon crew on and then enjoy some ice cold beverages and nibbles by the water (From approx. 4pm for those that have already completed the WOD).
Extra credit to those that arrive in Christmas attire!!

Note: All sessions WOD (no open gym).

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

Compare to last time (2021) here
Compare to 2020 here.

*Reminder: Tomorrow is our “12 Days of Christmas workout” . Get a good sleep, eat well and get ready to smash the WOD.
Prize for the best Christmas Spirit throughout the day.
Join us for a few drinks and many laughs following the 5pm session.

Three rounds for time:
Flexed Arm Hang 60 seconds.
Run 360m
Plank 60 seconds.
100 Double unders
Front Support (rings) 60 seconds.
Bike 1000m
Squat Bottom Hold 60 seconds
Row 400m