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...

50 Thrusters (42.5/30 kgs)) 50 Lateral Burpees over the BB + 3 Rounds: 15 Calorie Row 15 Toes to Bar/jack knives

8 Minutes: 4 Push Jerks every thirty seconds sub 6 quality push-ups every 30 seconds 18 Minutes: 20 box jumps/stair steps or jump 20...

5 Rounds: 20 Bar Facing Burpees 20 Back Squat (60/40 kgs ) From the Ground

10 Rounds: 1 Minute On - 1 Minute Off: 8 Alternating DB Snatch (22.5/15 kgs) 6 Squat Jumps Max Calorie Row or Bike record distance.

Max Distance Row/cycle/skip in 15 Minute Every 3 Minutes do: 2 DB Deadlift 4 DB Push Ups 8 DB Plank Row Finisher: 3 Sets: 10 Push press...

200 KBS (24/16 kgs) 4 burpees top of every minute

We would ask you to follow the link below and watch the video then complete the form, filling in all fields. We have the same form in the...

8 Minutes: 4 Push Jerk every 30 seconds (weight to suit) - or - 6 “quality” press-ups every 30 seconds 8 Minutes: 10 DB Floor Press 10 DB...

21-18-15-12-9 Alt. lunges (bodyweight or add weight) Alt. DB snatch Burpees

2k run/row 30 air squats 10 push ups 1.5k run/row 20 air squats 20 push ups 1k run/row 10 air squats 30 push ups

10 rounds for time 10 bench press 10 hollow rocks 10 deadlifts (bar, KB or DB) 10 v-ups (jack knives) *can alternate rounds with partner...

Every 5 mins X 5 100 double unders/200 singles 200m odd object carry 15 burpees

20 min AMRAP 20 push press (bar, KB or DB) 15 box jumps/steps 10 bent over row (if DB or KB – 10 e/s) 1k row/run

9 min AMRAP Run 400m/row 500m 12 hang power clean and jerk (if DB or KB single arm - 6 e/s) 48 double unders 24 alt. lunges Rest 5 mins...