Part A.
Front Squat 7 x 3
(maintain weight)

Part B.
Four rounds of:
20 Dumbbell Snatch 22.5/15kg
75 Double-unders

Photo: Mel’s consistency and dedication to being better is continuing to see her progressing rapidly. It is exciting to be a part of your journey.

“Angie” AMRAP
100 Pull-ups (10 min cut-off)
100 Push-ups (8 min cut-off)
100 Sit-ups (6 min cut-off)
100 Squat (4 min cut-off)

Photo: Meet Cat. Although Cat is relatively new to CrossFit she is not new to the fitness scene. However since training with us Cat has been extremely coachable and it showing in her results. We were super proud of her achieving quality overhead squats this week. You are on a roll… let’s keep it going!!!

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.