Wishing you all a wonderful Australia Day long weekend.

Reminder: Due to the Australia Day Public holiday regular sessions will not be running.

You are welcome to join Mark B for open gym from 7am-8am.

Reminder it is “bring a friend day”. You don’t want to miss this workout.

Come along for a “Surprise” partner workout (suitable for all abilities).

“Lynne”
5 Rounds for Max Reps:
Bench Press (BW/ 75% BW)
Pull-ups
*Rest as necessary.

In as few sets as possible:
100m HS Walk/Wheelbarrow
150 Sit-ups
200m Walking Lunge 20/15kg

Four rounds:
Row 500m
15 Deadball Over the Shoulder 45/30kg
100 Double-unders
90 sec. Plank
*40 min. to complete
*Each exercise is individually timed.
*Rest as necessary between exercises.

A. 10 sets:
Hang Power Clean + Power Clean
*This is not intended to be a touch & go set. Reset correctly between the hang and power lift.
*Lifts may be incremented or maintained depending on the goal you’re working towards.

B. EMOM x 10:
Gymnastics Pull
*Pull-up, Muscle-up etc. Choose your own movement and reps to maintain.

*Thanks again to everyone who came along and supported the burpee fundraiser on Saturday. 46,000 burpees is no small feat!!!
*New records board. Time to fill it up!

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

Today will be an Open Gym format 7-8am. A workout will be provided depending upon whether your are joining us for burpees or not.

BURPEE FUNDRAISER from 9am at Coolum Fire Station.

We have 40,000 Burpees to complete between our Sunshine Coast CrossFit community and we need everyone of you (1 burpee per $ raised). Check our Facebook link for all details and donations.

Join us for a swim and a coffee afterwards. We would love to have as much support as possible for such a great cause.

Ascend for 20 minutes:
3 Pull-ups
3 Ring Dips
Run 180m
*Increase the Pull-ups/Ring Dips by 3 reps per round.

A. Farmers Carry 7 x 10m (heavy).

B. In 8 min:
Air Bike 50/40 Cal.
Run 180m
Max Deadlift 100/70kg