5 Rounds 400 m Row 15 power clean and push press 25 - 40 kg 3 mins between rounds

The Bars are back in Town 0-8 mins 400/350 m into Amrap of : 3 toes to bar (6 alt v sit-ups) 9 goblet squats 8-16 mins 400/350 m into...

Mondays Wod 30 min AMRAP 24 box steps 16"20" 10 Ball to shoulder and over 200 m Row 15 Kbs 16 - 24 kg

Deadlift Sunday’s. 1. Deadlift Technique 2. Deadlift 5 x 5 reps build 3. 200/1700 m row, every minute on the minute five deadlifts @ 75%...

5 rounds for time (15min cap) 18/16 cal row 10 hang clean + jerk 8 T2B 3 mins rest Death by lateral burpees over bar - start at 5 reps

It’s back, everybody’s favourite workout - TEAM FRIDAY. 10 min Amrap 10 WBS 10 alt DB Snatch 20 dus / 30 singles rest 2 8 min Amrap 8 WBS...

Half way through our first week back and I hope everyone is enjoying the new experience. I have been impressed by everyone’s commitment...

“Back to the Bar” three x seven minute AMRAPS of 9 calorie row 7 push-ups 5 power clean (50/35 kgs) 2 minutes rest between rounds

EMOM 20 Min 1 ROW  Men 12 - 16 calories Ladies 8 - 12 calories Min 2 KBS 15 Reps Men 16 - 24 kg Ladies 8 - 16 kg

Covid - 19 19 min AMRAP 190m row 12 slam ball pickup-n-drop 7 box jumps or 14 box step

"Barbara Variation" 5 Rounds - 3 mins Rest between Rounds 20 Down'N'Ups 30 Push ups 40 Sit ups 50 Air Squats

20 min AMRAP 10 Push ups 15 Sit ups 20 Squats BB version 10 Push Press 15 Disc/DB/MB Sit ups 20 Deadlift

30 secs work - 30 secs rest x 20 Rounds BB Power Clean 42.5/30 kg Make a note of Reps each round Total up reps at end to get a score....

Reverse BB DT Beatdown 06 Push Press + 09 Power Clean + 12 Deadlift Followed by Run or Row 400 m 600 m 800 m 600 m 400 m Non Equipment...

Run or Row /120 Single Skips 200 m - 15 push ups 200 m - 15 Sit ups 200 m - 15 Air Squats 200 m - 15 Back Extenions 200 m - 15 Alt Leg...

Please remember that the booking system continually rolls forward. So, for example as I write this, you can now book up until 10:30 am on...

"The Chiefs" 5 x 3 min AMRAP's 3 Power Cleans 6 Push ups 9 Air Squats 1 min Rest between AMRAP's Keep a note of your Rounds and reps Per...

Dearest, sweetest gym members. I know I’ve being asking a lot of you over the past few days, filling in forms and paying memberships, so...

10 - 8 - 6 - 4 - 2 reps of : SDHP - Bar Over Burpees Push Press - Bar Over Burpees Hang Power Cleans - Bar Over Burpees Back Squat - Bar...

••• IMPORTANT ANNOUNCEMENT ••• Classes can be booked for the WEEK commencing 31st August from tonight at 8:00pm. Please be patient when...