A) WOD Love the stairs  fort stairs 15 minutes  1 lap, 30 seconds rest after each lap B) Finisher 21-18-15-12-9 weighted sit ups alternating DB clean and press KB swings  

A) Warm Up banded shoulder work pulse raiser: skipping – for those who can’t double under use this time to practice squat therapy  shoulder rollouts PVC overhead squat hollow rock UW BB Snatch Complex B) Running conditioning  running drills warm up then 5 Rounds of run 300m, jog 100m to recover goal is to maintain (more…)

Providing the forecast for Sunday doesn’t change dramatically our wonderful Yogi Emma has agreed to take Yoga outdoors and it will be down at the Five Mile Road on the grass opposite Jersey Pearl at 9am (park in the gravel carpark directly opposite Jersey Pearl) Just as a back up Emma is going to confirm on the (more…)

A) Team WOD  300 calorie row then 200, 180, 160…..20  skips (everyone does) 30 heavy slams at the end of each round

Meet at the gym for 9.30. We will do the WOD outside by the steam clock. make sure you get involved, there are barbells…….. QuickFit and Crossfit  A) Team WOD  RX 2 k run  then 100, 90, 80….10  double unders (everyone does) 20 Power cleans at the end of each round (60/40) WOD SCALED  2k (more…)