Four rounds for time:
25 Dumbbell Bench Press (2×22.5/15kg)
75 Double-unders
10 x 15m Shuttle Run

Open Gym: Bring your long socks or tights for a rope climbing clinic with Marie, or have some more gymnastics fun!!

Photo: Nata (an older but a goodie) PB’s are always awesome, even better when the moment is captured perfectly. Thank you Grant. Please follow his Instagram and show your support grant_a_w

Seven rounds for time of:
7 Power Snatch
7 Snatch Balance
7 Overhead Squats
*42.5/30kg for all movements

Thank you for your support – We had a great turn out last night for our presentation by Geoff from BE STRONG physio. We hope you got some good information and some food for thought. For Geoff’s TOP TIP be sure to Follow him on Instagram https://www.instagram.com/bestrong.physio/

Photo: Luke & Dob. Some friendly competition is always good 😀

REMINDER: INJURY PREVENTION PRESENTATION 5:30pm
Thank you to Geoff Forde from @BESTRONGPhysio for volunteering his time to provide us with valuable information that will assist us all.
Be sure to book in via Mindbody.


Six rounds, each for time of:
Air Bike 500m
10 Burpee Pull-ups
Row 250m
*Rest as necessary between rounds.

Photo: Tom hitting a PB OHS. After our OHS progression it was awesome to see the overall quality of movement and positions improve across all athletes. The huge amount of personal best across the board was amazing!!

A. For load:
Deadlift + Power Clean + Hang Squat Clean
*20mins

B. 10 minute Incrementing ladder:
Front Squat (1-2-3-4-5…) *
Run 100m
*70-80% Complex load.

Photo: Taz making L-Sits look easy.

A. Five cycles:
1 Press + 3 Push Press + 5 Push Jerk (Dumbbell) *
Ring Row (Approx. 80% max effort)
Rest 2-3 minutes between sets
*Aim to increase weight across each set, working towards a max. All sets should be challenging.

B. Accumulate as many seconds in 3 minutes:
L-Sit *

*Choose a scale option that allows for approx. 20 seconds on your first effort.

Photo: Lloyd, Leandro and Grant after completing 1/2 Marathon run on Sunday. Well done guys for testing your Fitness and mental strength.

We believe there is no better training regime than CrossFit to prepare us for life or give us the ability and confidence to throw our hand at any new physical challenge. This the exciting part “Spice of life” – Don’t let your fitness limit your quality of life?

Our quick fitness assessment –
No 1. Daily living should be easy. Playing with your kids, walking up/down stairs, lifting daily items. If any task feel difficult or limiting this is dramatically impacting your quality of life.
No 2. “Spice of Life” Do you have the physical ability and confidence to take on a new challenge? surfing, rock climbing, whatever your heart desires. This is the fun and adventure – this is living!!!

Your answer to both should be a resounding “YES” but if not, we are here to help!!! We love changing lives…

Want to know more- check out How to Get Started or simply give us a call.

Come in for a “FUN SURPRISE” Workout with Danielle and Marie.

The Surprise was:
Partner workout
AMRAP in 20 minutes:
Partner 1: Run 200m
Partner 2:
5 Pull-ups
10 Push-ups
15 Squats

Option 2.
Partner 1: Run 200m
Partner 2:
2 Wall Climbs
4 Strict Chest to Bar Pull-ups
8 Pistols (4 left/4 right)

Photo: Phil. Always comes in with a smile and out right one of the most positive humans I have ever met. Despite injury he comes in trains (with a smile). Keep up the great work!!

Note: Come and join us for some fun Gymnastics Play in Open gym.
Frog Stands/Handstand holds/Handstand walks and obstacles.

For time:
21-15-9 reps:
Deadlift *
Burpees (lateral over the barbell)
Rest 3 minutes
9-15-21 reps:
Deadlift *
Burpees

*Deadlift load will ascend and descend. Guidance will be given in class.

Photo: Carol working to improve her Snatch technique. No fuss, great attitude and always up for a laugh. Always great to have you in the class.

A. Snatch Pyramid (20 minutes)
*Build to a heavy single across 7-10 sets, then drop back by 10% for 5 more lifts.

B. Partner workout.
Descending ladder in 10 minutes:
Gymnastic Pull *

*Choose a repeatable gymnastic pull (Muscle-up, Chest to bar, Pull-up, etc) and starting repetitions with a descending rep format. Eg. Muscle-ups 10-8-6-4-2 reps.
*You go I go (YGIG) format.

Photo: Lexi & Deb at Fittest in the Yard. These women never cease to amaze me. Moving from strength to strength and encouraging others to join in for the journey. Keep up your amazing efforts!!!

AMRAP in 20 minutes:
50m Farmers Carry
20 second L-Sit
50 Double-unders
8 Parallette Shoot Through

Photo: Grant. We are going to miss Grant as he heads to Bundaberg until December. We will still get to see him on the weekends thankfully.

For time:
Row 1000m *
then,
6 rounds for time of:
12 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
30 second Flexed Arm Hang
then,
Bike 2000m *

*Advanced athletes start with 2000m Bike and finish with 1000m Row.

Photo: Tia-Clair Toomey – Athlete GOAT – the Fittest Woman on Earth for the sixth time!
If you haven’t checked out the CrossFit Games 2022 you are missing out!! An epic weekend, definitely worth the watch.