Monday 26/5/14 – Performance

Workout of the Day A. Five sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 60 seconds Prone Plank x 60-90 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 52/34kg. Push Press x 10 reps Burpees x 10 reps

Tuesday 13/5/14 – Performance

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as

Thursday 9/1/14 – Performance

Yoga is on at 5:00 am! See you there 🙂 Workout of the Day A. Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Ring Dips): In 60 seconds, complete 10 Burpees and