Fitness: A. 3 alt rounds: 15 minutes to complete A1. 16 Russian KB Swings - 30 sec rest - A2. 16 KB Plyo Rows - 30 sec rest - A3. 10...

Fitness: A. 3 Rounds: 12 minutes to complete A1. 3 Rotational Deadball Slams (each side) (fast and explosive) A2. 20m Single Arm DB...

*We have been informed by Western Power that our power will be out for around an hour at some stage between 6am and 11am. Knowing these...

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: "Filthy 50" or "Dirty 30" For time: 50 Box Jumps (24/20") 50 Jumping Pull-ups 50 Kettlebell Swings (16/12kg) 50 Walking Lunges...

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. Build to a heavy single Deadlift in 20 minutes Compare to 3/10/23 Jason: 240kg Siobhan DB: 175kg B. 4 Rounds for time: 200m...

Fitness: A. 10 minutes to build to a 2RM Weighted Chest to bar Pull Up: Compare to 30/5/18 Jason W: 28kg Kat B: 6.25kg B. Royal Marine...

Fitness: A. Back Squat 5-5-5-5-5 *25 minutes to complete the 5 sets. Your aim is to get the heaviest average load across the 5 sets....

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