A. Clean & Jerk (Week 3)
80-85-90% of 1RM x 3 cycles

B. Four rounds, each for time:
Run 400m or machine equivalent
Rest 1:1

Thank you Bernie for sharing his CrossFit & Nutritional journey- BETTER THAN YESTERDAY
Your story is a powerful reminder that lasting change doesn’t come from perfection—it comes from consistently choosing to be just a little better than yesterday.

EMOM x 24 minutes (3 rounds)
Min 1: ‘X’ Strict Chest to bar Pull-ups
Min 2: 30 second Handstand Hold
Min 3: ‘X’ Rope Pull-ups
Min 4: 100 Single Skip
Min 5: ‘X’ Ring Pull/Ring Row
Min 6: 30 second Handstand Hold
Min 7: ‘X’ Peg board
Min 8: 100 Single Skip

A. Snatch + 5 Overhead Squats
*build to a heavy set

B. AMRAP in 10 minutes:
Squat Snatch 42.5/30kg (1-2-3-4-5…)
10 Push-ups

Photo: Fran & Matt. Couple goals- in sync throughout the partner workout.

Join Marie at 7am (currently full) & 8am (plenty of space).

Partner workout
Five rounds for time:
Run 560m (together)
30 Sandbag over shoulder (shared)
15 Synchro Toes to bar

Photo: Welcome Allie. We are looking forward to sharing your journey.

For time:
3-6-9-12-15-18-21-18-15-12-9-6-3 reps:
Wall Ball
*Complete a 30 second deadhang between sets.

Photo: Welcome Brandt. It is great to have you with us!!

Three rounds for time:
15 Hang Power Cleans 60/40kg
7 Wall Walks

Rest 4 minutes

Three rounds for time:
15 Deadlifts 85/55kg
15 Burpees (over barbell)

Score: Time Part A + Part B = Total working time

Three cycles for completion:
0-4 minutes:
‘X’ Dips
250m Row
45second Plank
4-8 minutes:
‘X’ Push-ups
625m Echo
20 Sit-ups

Photo: Chris hitting 3 Overhead Squats @95kg

Members Nutritional Journey-
Over the next few weeks we will be sharing some our members Nutritional journeys- We are hoping this will provide some inspiration to others to start taking small steps towards improving their own health. Thank you Deb for sharing your story- Read here

A. Clean & Jerk
Waves:
80-85-90% x 3 cycles

B. For time (10 minute cap):
15-12-9-6-3 reps
Dumbbell Thrusters 2×22.5/15kg
Pull-ups

Seven rounds for time:
5 Devils Press 2×22.5/15kg
10 Toes to Bar
50 Double-unders

Photo: Brad has consistently been working his mobility and it is showing. Keep up the great work Brad!!!

Join Luke at 7am for a Super session.

Partner workout
Five rounds for Max repetitions:
In 4 minutes:
Run 360m (together) then,
Round 1: Max Burpee Pull-ups
Round 2: Max Wall Walk
Round 3: Max Sandbag Over shoulder 45/35kg
Round 4: Max Hang Dumbbell Squat Cleans 2×22.5/15kg
Round 5: Box Step-overs 20/15kg 20″

*Rest 1 minute between rounds

Photo: FUNKY SOCK Friday is a thing- and we take it pretty seriously!! Nice work Di.