Fitness A. Power Clean & Jerk (OT2M) 5 x 2 *Build as technique allows B. 3 rounds for reps: 30 sec to do 10 Goblet Squats (24/16kg) - 30...

Thanks to Todd for the pics!!

Crossfit: A. 3 rounds Single Leg Hamstring Bridge off Bench: 8 per side. - rest 30 sec - Elevated Pigeon Stretch: 30s per side - rest 30...

Fitness: In Pairs: 30 min AMREP: 60 Wall Balls (9/6kg, 10/9ft) 60 alt DB Snatches (22.5/15kg) 60/48 Calorie Echo Bike - in the remaining...

Move back and Friday 11th Open Gym Fitness: A. Banded Deadlift (Red/Orange): 5-5-5-5-5 B. 15 min AMRAP: 150m Run 5/4 Strict Chest to Bar...

Move back and Friday 11th Open Gym Fitness: Mikko Triangle Progressions week 5/5 10 Rounds for reps: 1 min Echo Bike Calories 1 min Row...

Move back and Friday 11th Open Gym Fitness: A. Back Rack Elevated (2") alt Reverse Lunges 10-10-10 (OT4M) - superset with - 10 Elevated...

Move back and Friday 11th Open Gym Fitness: A. 3 sets, alt OT2M A1. Max Ring Dips (-1) A2. 10 KB Seal Rows B. 3 Rounds for time: 20 Hand...

Move back and Friday 11th Open Gym Fitness A. Every 30 seconds for 9 minutes: 1 Power Clean. Keep them fast and technical. B. On a 14...

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