Fitness: A. Strict Ring Dip (OT3M): 3 x Max (-1) *A minimum requirement of 10. If you can't get these, do them on the parallel bars and...

Fitness A. Back Rack alt Reverse Lunges: 10 minutes to complete: 10-8-6-10 *Try to do the same loads as last week with the extra reps. B....

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. Strict Pull Up OT2.5M: 4 x Max Reps (-1) 2 sets wide, 2 sets standard grip. Complete at least 10 reps per set, use a band if...

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. Banded Deadlift: 4s x 5r (Orange/Yellow Band) *Start at 50% and build if able to maintain position and speed. 15 minutes to...

Fitness: A. DB Push Ups (30X3 tempo) 3 x Max reps (-1) *If you can't get at least 5, do these banded. - 2 min rest between sets -...

Fitness A. Back Rack alt Reverse Lunges: 10 minutes to complete: 8-6-4-8 *Keep all sets challening but not max. B. 16 min alt OTM: M1:...

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. 30 Strict Pull Ups for time *No drop from the top, must control eccentric to the bottom. 8 min cap *If you don't have strict...

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. Deadlift (stop and reset): Build to a heavy 3 in 15 minutes (not a max) B. 4 Rounds of: 3 min work / 90 sec rest 5 Deadlifts...

Fitness: 3 Rounds: Starting every 15 minutes 0 min: A. 2 min max Calories 4 min: B. 'A' calories for time 8 min: C. Max Calories in the...