Royal Show arrangements, please read. Fitness: A. OTM x 12: Odd: Strict Pull Ups Even: Strict Chin-ups *Aim to keep the sets across...

Royal Show arrangements, please read. Fitness A. In 15 minutes Back Squat: 5-5-5-5-5 *Start Moderate and build with at least another 3...

Royal Show arrangements, please read. Crossfit: A. 3 rounds for quality: 15 Bent Knee Slantboard Heel Raises 10 Reverse Flys 5 Natural...

Royal Show arrangements, please read. Fitness: In Pairs: 30 min AMRAP: One person working at a time 150/120 Calorie Row 50 Lateral...

Royal Show arrangements, please read. Fitness: A. Block (8"") Deadlift: Build to a heavy 5 in 15 minutes. B. 20 min AMRAP: 400m Run 30...

Royal Show arrangements, please read. Fitness: Mikko Triangle: Week 1/5 Progressions 10 Rounds for reps: 1 min Echo Bike Calories 1 min...

Royal Show arrangements, please read. Fitness: A. OT2.5M x 5 sets: 5 1x KB Lateral Lunges (e side) 10 alt Dead Bugs (3 sec lower) B. 20...

Royal Show arrangements, please read. Fitness: A. OTM x 10: 1 Unbroken set of Strict Ring Pull Ups *Aim to keep the sets across...

Royal Show arrangements, please read. Fitness A. 20 minutes to build to a 3RM or Heavy 3 rep Back Squat. A potential build is: 5 x 60%,...

Hi Crew, Due to The Royal Show, we will temporarily vacate our premises for a few weeks. From Wednesday the 11th of September we will be...

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...

Royal Show arrangements, please read. Fitness: A. 5 alt set OT90 Odd: 5 Bench Press Even: 10 alt Elevated Kettlebell pull through B. 4...

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...

Royal Show arrangements, please read. Fitness: A. 15 minutes to find a heavy single Thruster for the day (taken from the ground). Compare...

Royal Show arrangements, please read. Fitness: A. 10 minutes to Find a 3RM Weighted Chin Up (Pull Up with supine grip) *If you don't 3...

Royal Show arrangements, please read. Fitness A. Back Squat: 4-4-4-4 *Last set should be challenging but have a few reps in reserve. B....