Workouts 27 September – 2 October

MondayMetconLINCHPIN TEST 12For time:400m run15 Clean & Jerks 61/43Kg3 Rope Climbs, 15 ft400m run12 Clean & Jerks2 Rope Climbs400m run9 Clean & Jerks1 Rope Climb …

Read More

Workouts 20 September – 25 September

MondayMetconStrict CindyAMRAP 205 Pull Ups10 Push Ups15 Air Squats RecoveryCouch Stretch TuesdayMetcon“Just Eat The Damn Oranges!”AMRAP 86 Cal Row8 Deadlifts 110/80Kg10 Handstand Push Ups-rest 4 …

Read More

Workouts 13 September – 18 September

MondayMetcon“Conundrum”2 RoundsIn 3 Minutes Complete500m RowAs Many Handstand Push Ups As Possible-rest 1 minute-In 3 Minutes Complete400m SkiAs Many Double Unders As Possible-rest 1 minute-In …

Read More

Workouts 6 September – 11 September

MondayMetcon“Pitt The Elder”16-Minute Ladder2 Box Step Overs2 Strict Handstand Push Ups4/4, 6/6, 8/8… MobilityShoulder Extension StretchCapsule Stretch TuesdayMetcon“Friendly Fran”3 Rounds21 Thrustesr 52/35Kg21 Chest to Bar …

Read More

Workouts 30 August – 3 September

MondayStrength5 Rounds4 Front Squats/8 Back Squats at 75% of 1RM Front Squat ConditioningAMRAP 1012 Hammer Curls12 Push Ups TuesdayMetcon Metcon“Multiverse”AMRAP 77 Calorie Bike7 Strict HSPU-rest …

Read More

Workouts 23 August – 28 August

MondayMetcon“Rained Off”3 Rounds100 Double Unders10 Bar Muscle Ups30 Hanging Dumbbell Clean & Jerks MobilityUnderneath Stretch TuesdayStrength4 Rounds7 Front Squats/13 Back Squats at 70% of 1RM …

Read More

Workouts 16 August – 21 August

MondayMetcon“Kel”5 Rounds200m Run15 Wall Balls15 Box Jumps MobilityCalf Stretch TuesdayMetcon“Autobots”12 Minute Ladder1 Clean & Jerk 75/55Kg1 Muscle Up2/2, 3/3 MobilityCapsule Stretch WednesdayStrength4 Rounds7 Front Squats/13 …

Read More

Workouts 9 August – 14 August (GAMES WEEK!)

MondayMetconIE4 (ish)10,9,8…3,2,1Wall WalksDumbbell Thrusters MobilityCapsule Stretch TuesdayMetconIE8 (ish)21-15-9Calories ErgPower Snatch 48/34Kg MobilityUnderneath StretchBretzel StretchStraddle Stretch WednesdayMetconIE10 (ish)30 Toes to Bar1200m Run30 Toes to Bar1200m Run30 …

Read More

Workouts 2 August – 7 August

Monday – 10am & 12noon Classes Only Metcon“Kahn”15-12-9-6-3Back Squats 60/40KgDumbbell Clean & Jerks MobilityPigeon StretchBretzel Stretch TuesdayMetcon“Long John Silver”80 Kettlebell Swings80 Pistols80 Push Presses 40/25Kg80 …

Read More

Workouts 26 July – 31 July

MondayMetcon“AstraZeneca”Every 3 minutes x 6 rounds6-4-2 repsLateral BurpeesDeadlifts 100/65Kg MobilityStraddle Stretch TuesdayMetcon“Colette”AMRAP 20400m RunMax Effort Toes to Bar MobilityHurdler StretchUnderneath Stretch WednesdayMetcon“Ermahgerd”AMRAP 147 Calories Erg14 …

Read More


Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.