DATES TO REMEMBER

Nutrition session

• Date: 23/01/2014 
• Time: 6:30pm sharp - lock it in. 
• Register your attendance: Go to "this link" and click the RED time slot on this date to sign up.

Whole 30 Challenge

• Start date: 30/01/2014
• Time: 30 days
• MUST read the book "It Starts with Food" beforehand. See Adam and Eve at the box for copies/info.

WOD:

Wall Ball tech

Box Jump tech

Then:

Complete the following with no rest in between. Score is max effort Thrusters...

3 x 3min rounds of:
15 Burpees
Max Effort Thrusters (30kg/45kg) in remaining time of each 3min set.

Post efforts to comments.

Little something to take your mind off how hot it is outside.

DATES TO REMEMBER

Nutrition session

• Date: 23/01/2014 
• Time: 6:30pm sharp - lock it in. 
• Register your attendance: Go to "this link" and click the RED time slot on this date to sign up.

Whole 30 Challenge

• Start date: 30/01/2014
• Time: 30 days
• MUST read the book "It Starts with Food" beforehand. See Adam and Eve at the box for copies/info.

 WOD:

Ring Support and Ring Dip tech

Then:

Complete 3 Sets for best efforts of the following:

With a 5min time cap complete:
3 Rounds of -
50 Double Unders
80m Shuttle Run (4 x 20m)

Rest 2mins

Post efforts to comments.

 Workin' it.

DATES TO REMEMBER

Nutrition session

• Date: 23/01/2014 
• Time: 6:30pm sharp - lock it in. 
• Register your attendance: Go to "this link" and click the RED time slot on this date to sign up.

Whole 30 Challenge

• Start date: 30/01/2014
• Time: 30 days
• MUST read the book "It Starts with Food" beforehand. See Adam and Eve at the box for copies/info.

WOD:

Kipping Pull Up Workshop

Then:

AMRAP 7mins

7 Clean and Jerks (40kg/60kg)
10 Pull Ups

Post rounds to comments.

Check out the Info for the CrossFit Games Open 2014 here.



I know it's last year's but oh well!! Get ready everyone!!

Front Squat tech and build up

Then:

5 Rounds for time:

12 Front Squats (40kg/60kg)
Run 200m
12 Toe to Bar
Run 200m
12 Overhead Lunges (15kg/20kg)

Post times to comments.

Power Snatch
3 - 3 - 3 - 3 - 3

then:

6 Rounds of:
In 2 Mins complete:
5 Power Snatch (35kg/52.5kg)
then as many Box Jumps (20"/24") as possible in remaining time
Rest 1 Min
 
Post weights and reps to comments.

Spend 10mins building up to a heavy 2 rep Thruster.

Then:

Complete for time:

Row 1km

"Fran"
21-15-9
Thrusters (30kg/42.5kg)
Pull ups

Run 800m

Post times to comments.

5 Sets - 3 Strict Press + 3 Push Press (Heaviest Possible)
5 Sets Max Effort Toes to Bar

then:

AMRAP 12 Mins
15 Kettlebell Swings (16kg/24kg)
20 Squats
25 Double Unders

Post weights and rounds to comments.

Squat Clean
2 - 2 - 2 - 2 - 2

Then:

12-10-8-6-4-2 Reps for time of:
Power Cleans (40kg/60kg)
Run 200m

Post weights and times to comments.

WELCOME BACK!!!

3 x Max Effort Chest to Bar Pull Ups
3 x 20 Step Front Rack Walking Lunges with continuous stride (Heaviest Possible)

then:

5 Rounds for total time:
10 Target Burpees (6" above Max Reach)
15 Unbroken Wall Balls (6kg/10kg)
Rest 1 Min

Advanced:
5 Rounds for total time:
15 Target Burpees (6" above Max Reach)
20 Unbroken Wall Balls (6kg/10kg)
Rest 1 Min

Post weights & times to comments.

 Did you miss us??

BOX CLOSED - 22/12/13 - 5/1/14

At Home WOD

2 Min Max Effort Squat Clean Thrusters (Use bar or broomstick)

6 Min AMRAP
10 Push Ups
20 Sit Ups
30 Squats

2 Min Max Effort Squat Clean Thrusters

No rest between each - total of 10 Mins.

Post reps & rounds to comments.

BOX CLOSED - 22/12/13 - 5/1/14

At Home WOD

Choose one of the following to complete:

2 x 2014m Runs for best time

2 x 2014m Rows for best time

Post times to comments.

BOX CLOSED - 22/12/13 - 5/1/14

HAPPY NEW YEAR!!
Here's to another awesome year with so much on the cards....

Nutrition Sessions & Whole 30 Challenge 
Pool/Beach WODs
CrossFit Games Open 2014
Fit Wars
Blue Lake CrossFit Comps
Stretch/Mobility Sessions
Come & Try Sessions & new Fundamentals sessions
and of course our daily programming designed to make you Fitter, Faster, Stronger and prepared for ANYTHING life throws at you!!

Welcome to 2014 - its going to be AWESOME!!

BOX CLOSED - 22/12/13 - 5/1/14

At Home WOD
5 Rounds for Time:
15 Overhead Squats (Broomstick, Towel, Bar)
15 Sit Ups
10 x 15m Shuttle Runs

Post times to comments.

BOX CLOSED - 22/12/13 - 5/1/14

At Home WOD
Complete the WOD below in the following format:
3 Min AMRAP
Rest 1 Min
6 Min AMRAP
Rest 1 Min
9 Min AMRAP

5 Burpees
10 Push Ups
20 Alternating Lunges
30 Double Unders

Post rounds completed for each AMRAP to comments.

Nice Shoes!!

BOX CLOSED - 22/12/13 - 05/1/14

At Home WOD:

Spend 20 Mins writing down your training goals for 2014.

AMRAP 15 Mins
Run 200m
50 Double Unders
10 Overhead Squats (Use towel/broomstick or bar if you have it)

Post rounds to comments.

BOX CLOSED - 22/12/13 - 05/1/14

At Home WOD
3 Rounds for Time:
29 Burpees
Rest 1 Min

Happy Birthday Adam!!

BOX CLOSED - 22/12/13 until 5/01/2014

21 - 15 - 9 Reps for time of:

Overhead Walking Lunge Steps (Find something heavy - use your imagination!)
Front Squats (Holding onto the same heavy thing)
Push Press (Using same heavy thing)

Post times to comments.

BOX CLOSED - 22/12/13 UNTIL 5/1/14

MERRY CHRISTMAS EVERYONE!!!

Rest Day.

We hope you have a great day spending time with family and friends. Enjoy!