Five rounds of:
Bent over row 8-10 reps
Dips 8-10 reps
*Manipulate load/difficulty to achieve the rep range. Photo: Nata. This girl can lift, sing, dance and act. What can't she do?

AMRAP in 3 minutes:
2 Devils press 22.5/15kg
6 Pull-ups
12 Squats
*Rest 1 minute.
*Repeat for five cycles.

Photo: Deb. Achieving double-unders, personal best front squats, linked strict pull-ups. This lady is on fire!!! Set your goals high - you never know what you can achieve.

Reminder the session is 7:30am- 8:30am.

2 Rounds for time of:
Run 180m
10 Thruster 40/30kg
Run 180m
10 Power clean 40/30kg
Run 180m
10 push Jerk 40/30kg
Run 180m
10 Overhead Squats 40/30kg
Run 180m
10 Snatch 40/30kg

Photo: Kelly. Being a part of Kelly’s progression makes me so proud. Your improving functionality is life changing. This is just the start…

A. EMOM x 10:
Gymnastics Pull
*Choose own movement/reps

B. Five round for time of:
30 Sit-ups
30 sec. Plank

Photo: Welcome to Mick. It is great having you with us!!

Five rounds for time of:
25 Wall Ball 9/6kg
15 Burpees
Run 400m (2 x 200m)

Photo: Chloe hitting a PB Snatch of 52.5kg. Happy I was able to capture this.

Reminder: Mark will be hosting an online Nutritional presentation. Refer to post on slider bar or Facebook members page for more information.

EMOM x 4 minutes:
5 x Hang Muscle Snatch (Maintain load)
Rest 1 minute
EMOM x 4 minutes:
3 x Hang Snatch (Power or Squat) (Maintain load)
Rest 1 minute
EMOM x 10 minutes:
1 Hang Snatch (Power or Squat)
(Choose your own format to get what you need from the session. Eg. Increase load, maintain, pyramid, etc).

ROMWOD – 20 minutes

The bodies are feeling it. Use today’s session to free you up with quality movement and follow with a great stretch.

Happy birthday to our fabulous man – Chris Saliba. We love travelling through life with you and are excited to see where our journey will take us. Lots of love, Marie, Chloe & Jesse. xoxo

A very happy birthday to Cal who shares the same big day!!

AMRAP in 30 minutes of:
Run 100m
10 Push Press 22.5/15kg
Run 100m
10 Pull-ups
Run 100m
10 Deadball Over the Shoulder 45/30kg
Run 100m
10 Toes to Bar
*Choose your pace wisely from the start and grind!

Photo: Awesome work Lou on linking double-unders. So great seeing you hit so many 1st!!!

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!!!