Join Luke at 7am (Full) or 8am (spots available). Please book in via Mindbody.


In teams of 3

For time:
100 Back Squats 60/40kg (Partners to create a rack)
Run 860m (together)
50 Power Stairs 32kg/24kg 24″ * Plank/Deadhang
Run 560m (together)
50 Power Stairs 32kg/24kg 24″ * Plank/Deadhang
Run 860m (together)
100 Back Squats 60/40kg (Partners to create a rack)

*Power Stairs- A great movement that you will love!! Come on in and see.

Photo: Saturday partner workouts are always fun!! Mark & Luke took the win last week.

Five rounds for max calories:
In 4 minutes:
Row 15/12cal
15 V-ups
30 Squats
Max calorie Echo
Rest 2 minutes

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