Christmas & New Year holiday hours Fitness: A. 15 min AMRAP: 1 Rope Climb 5 Deadlifts (100/70kg) 10 Push Ups 20/15 Calorie Echo Bike B....

Christmas & New Year holiday hours Fitness: A. 3 sets: For reps and load Max (-1) (minimum of 5) Strict Supine Chin Ups 20m Sandbag...

Christmas & New Year holiday hours Fitness: A. 5 sets for load in 20 minutes 5 Hanging DB Step Ups (per side) 10 DB Bent Over Row (per...

Sunday 24th Dec: 9 am CrossFit / Open Gym 10-11 am Monday 25th Dec: Closed for Christmas Day Tuesday 26th Dec: 9 am CrossFit / Open...

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...

Christmas & New Year holiday hours Fitness: A. OTM x 12 mins: M1: 1 Legless Rope Climb (toughest option you can do) or a 5-10 sec Chest...

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

Christmas & New Year holiday hours Fitness: A. Deadlift 5-5-5-5-5 *Gradually build. Aim to go heavier than 29/11/23 B. 10 min AMRAP: 3...

Christmas & New Year holiday hours Fitness: 6 min AMRAP: Buy in: 400m Run 20/15 Cal Row 15/10 Push Ups - 4 min rest - 6 min AMRAP: Buy...

Christmas & New Year holiday hours Fitness: A. Back Squat: In 12 minutes work up to a heavy but technical 5, then do 2 sets of 5 at 80%...

Congratulations to those people who attended 20 or more classes this month. You have made a strong commitment to your health and fitness!...

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...

Fitness: A. 6 min OTM: 20 seconds of: Max Chest to Bar Pull Ups *Ensure you stay on the bar for the full 20 seconds. Be it Butterfly...

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

Fitness: 20 min AMRAP: 50 Pull Ups 50 DB Thrusters 50 Toes to Bar 50 Single DB Box Step Ups (24/20") 50 Calorie Ski 50 DB Clean & Jerks...

We are still closed between 9am and 5pm today, Wednesday we are back to normal. Fitness: For total time: Every 9:00 x 3 sets: Row...

We are still closed between 9am and 5pm today, Wednesday we are back to normal. Fitness: A. Complete 4 Rounds in 18 minutes: 10 Goblet...