Fitness: A. Power Clean + Front Squat (OT3M) 1.1.1 reps (start moderate and build) *Do a cluster set every 30 seconds B. 4 Rounds for...

Fitness: A. 3 sets OT2M: 12 3-Point DB Row (each side) B. OTM x 16 minutes (4 rounds) M1: 3-6 Wall Walks M2: 1-3 Rope Climbs M3: 12m...

Fitness: A. alt Reverse Lunge: 15 minutes to Build to a heavy 10. B. 15 min AMRAP: 15 DB Goblet Squats (22.5/15kg 45 Double Unders 8...

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. 3 Rounds for Quality in 15 minutes 5 Prone shoulder swimmers (each rep should take 10 seconds) 5 DB Jefferson Curls 20 sec...

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: A. 10 min AMRAP 5-10-15-20-25-etc Pull Ups Wall Balls DB Goblet Walking Lunge Steps (22.5/15kg) Row Calories - 5 min rest - B. 5...

Fitness: A. 8 minutes to find a 3RM Weighted Pull Up - directly into - 8 min AMRAP for quality: 10 sec Supine Chin over bar Hold 20 sec...

Fitness: A. 15 minutes to complete 4 rounds: 10 alt DB Reverse Lunges 10 DB Deck Press B. 8 Rounds for time: 8 Burpees 12 Kettlebell...

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