A. Work to a heavy triple:
Deadlifts
*15 minutes.

B. Open 17.4
AMRAP in 13 minutes:
55 Deadlifts 100/70kg
55 Wall Ball Shots 9/6kg 10″/9″
55 Calorie Row
55 Handstand Push-ups

*Score = total repetitions.

Photo: Chloe on the yoke carries. 16th birthday present put to good use @maverickstrengthequipment

AMRAP in 20 minutes:
5 Deadball/Sandbag over Shoulder *
15/10 Push-ups
15m Walking Lunge
Run 180m

*Go as heavy for the deadball/sandbag over shoulder.

Photo: Chrissie. Moving from strength to strength. So proud of everything you are achieving, especially your improvements in your weightlifting. And you are only getting better…

3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 60/42.5kg

Photo: Congratulations to Chloe on being selected for World Youth Weightlifting Championships 2023. She will be off to Albania at the end of March. We are so proud of her. It is awesome to see her hard work paying off.

A. Snatch Complex:
Muscle Snatch + Hang Power Snatch + Hang Squat Snatch
Power Snatch + Hang Squat Snatch
Squat Snatch
*Work to a heavy complex on each. Discard movements as they become limiting.

B. Partner workout
2-4-6-8-10-8-6-4-2 reps for load/time:
Unbroken Power Snatch

Photo: Sam. It is great to see Sam progressing back to previous weights and beyond after injury. Being patient and diligent through recovery is key. Niggles are a part of life but should never stop you from pursuing health – there is always something you can be improving.

A. Overhead Squats 3-3-3-3-3
1 Pause Overhead Squats + 2 Overhead Squats

B. Five x 5 cycles, each for load:
Man Makers (unbroken) *

*Push-ups + Row (each side) + Stand + Strict curl + Strict Press.

*15 minute time cap.

Photo: We are happy to announce our TEEN sessions will kick off again this Thursday (Age 12+). Click here to learn more. Be sure to enroll your child as places are limited.

Five rounds for time:
10 Deadlift 100/70kg
15 Toes to Bar
20 Box Jump overs 24″/20″

Photo: Sas. One of our 2023 IN-BOX OPEN Team Captains. The last few years Sas has dealt with major health issues. 2023 is Sas’s year- taking control of what she can, letting go of what she can’t, saying yes to fun!! So proud and excited!!

What a Friday in the Box. The Masters League crew are dominating life!!! Amazing efforts all around. xoxo

Saturday surprise coming your way. Be sure to join us!!!

Photo: Danielle. Our Coach, friend and so much more. Thank you for everything you do for our community day in/day out. You bring so much to all of our lives. xoxo

A Shout out to our Masters League athletes who will be hitting their 2nd WOD this afternoon from 4pm. Come along to cheer them on!!! For time: 40 Bar Muscle-up 80 X 15m Shuttle Run 120 Wall ball 9/6kg *Partition repetitions anyway. 20 minute time cap. Photo: Rachel. Moving from strength to strength through consistency and hard work. We are soooo proud of you and what you are achieving. Thank you for trusting us. We look forward to being a part of your journey and seeing what you will achieve in the coming year.

We are closed for the Australia Day Public holiday.
Relax with friends and family and enjoy everything that makes our country unique.