Wednesday 20/8/14 – Performance

Workout of the Day A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Dumbbell External Rotations x 6-8 reps each @ 2020 Rest 60 seconds B. In teams of three, with only one work station per team, and only one

Monday 2/6/14 – Performance

New Schedule: Starting 2/6/14 at 4:45pm our new afternoon schedule will take effect. We are now offering 4:45-5:45 and 5:45-6:45 classes Monday through Friday. In addition we have 6:45-7:45 classes on Monday and Wednesday. Take advantage of

Thursday 24/4/14 – Performance

25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS Workout of the Day A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111 Rest 45 seconds B. Four

Friday 14/3/14 – Performance

Workout of the Day A. Four sets of: Bulgarian Split Squats x 6-8 reps each leg @ 3011 Rest 90 seconds Pendlay Rows x 4-6 reps Rest 90 seconds B. For time: Row 1000 Meters — 20 Handstand Push-Ups 30 Overhead Squat (52/34kg) 40 Pull-Ups 50