OPEN GYM 4pm-5pm: It has been great having so many people attending Open gym and the results are showing. We encourage you to take this opportunity to work on skills/technique. Hope to see you all there!!!

A. 30-20-10-5 reps for load of:
Bench Press

B. Partner workout.
10 minutes:
Working minute on/minute off for max calories:
Bike,
Row, or
SkiErg

Photo: Yoni. Although only being with us a short time Yoni has made amazing progress. Every session she gives her all, is super positive and coachable. It is awesome having you with us and am excited to be a part of your CrossFit journey.

A. EMOM x 16 minutes:
Min 1: Front Squat x 7
Min 2: Wall Walk
*Choose your own load for Front Squat (taken from the ground) and reps for Wall Walk.

B. Partner workout.
Ascend as far as possible in 10 minutes:
1-1-2-2-3-3-4-4… etc. reps of:
Bar facing burpees
*Non burpee partner to complete 5 Sit-ups.

Photo: Greg. A man who doesn’t sit still.
Greg has just returned from taking a group trekking the Overland Track in Tassie.
For those that don’t know up until Covid Greg was leading multiple treks a year through the Kokoda trial (New Guinea). It was exciting to hear that he will be starting again in July. You are one amazing human Greg!!!

For time:
30 Chest to bar Pull-ups
50 Double-unders
30 Deadlifts 60/40kg
50 Double-unders
15 Squat Cleans 60/40kg
100 Double-unders
15 Squat Cleans 60/40kg
50 Double-unders
30 Deadlifts 60/40kg
50 Double-unders
30 Chest to bar Pull-ups

Photo: Doug. It has been great seeing the results from Doug focusing on his quality of movement. Looking forward seeing your progress over the next few months. Keep up the great work!!!

Snatch waves:
Using the below % calculated from your 1RM.
50-55-60%
55-60-65%
60-65-70%
65-70-75%
70-75-80%
75-80-85%
80-85-90% (x 3 cycle)
*Please come in with your numbers planned out.
This session requires you to know you numbers, and to work with intent.

B. Optional (to be completed in front room or upstairs):
10 rounds for max calories:
30sec on/30sec off
Row
Bike
Ski Erg
Air runner

Photo: Kim. She is so humble but I could not be prouder of what this amazing women continues to achieve. Thank you for the inspiration Kim!!

Due to the Labour Day public holiday Monday 2nd May, we won’t be running our regular sessions, but…

We will be running an Open Gym from 3:30pm – 5pm.

As always a WOD will be provided for those who are unsure of what to do.
We hope to see you all there!!!

Time for SATURDAY SURPRISE. See you at 7am for some FUN.
*Scrub Turkey is open again (Whoooo hoooo!!!). Our crew will take their regular tables.

*Please note: Monday is Labour Day Public holiday. We will be running an Open Gym from 3:30 – 5pm.

Photo: Andrew. Not sure what is happening here, but I know it must be good 😀

For time:
Bike 2km
50 Pull ups
40 Deadlift 50/35kg
30 Power Snatch 50/35kg
40 Deadlift 50/35kg
50 Push ups
Row 1km

Photo: Gretchel. Always putting in 100% it is so great seeing you move from strength to strength.

For time:
50-40-30-20-10 reps of:
Wall Ball 9/6kg *
Sit-ups

*For extra challenge complete the wall ball unbroken.

Clean & Jerk waves:
Using the below % calculated from your 1RM.
50-55-60%
55-60-65%
60-65-70%
65-70-75%
70-75-80%
75-80-85%
80-85-90% (x 3 cycle)
*Please come in with your numbers planned out.
This session requires you to know you numbers, and to work with intent.

B. Optional Row 2km/Bike 4km

A. EMOM x 14 minutes:
Minute 1: Pull-ups
Minute 2: Double-unders

B. EMOM x 14 minutes:
Minute 1: 8 Shoulder Press
Minute 2: Toes to Bar

*Choose and maintain load/reps across.

Photo: Chloe mid swing for ring Muscle-up CrossFit Age Group Qualifier.
A huge thank you to Grant Williams @grant_a_w for taking epic photos and capturing so many memories.
Congratulations to girl for qualifying in 15th place in the world and 1st in Oceania for the CrossFit Games Semifinal. Watch this space!!!!