Fitness: A. 12 min alt OTM: Odd: 5 Deadlifts (stop and reset) Even: 5 Dumbbell Z Press *Start moderate on each and increase load if able....

Fitness: A. 10 minutes to build to a heavy Monkey press *You must complete both arms before progressing. Compare to 22/11/22 Jason W:...

Fitness *Repeat week from 21 - 27 Nov 2022 A. 12 Min alt OTM Odd: 8 alt Back Rack Reverse Lunges Even: 12 Plate Drag throughs B. 10...

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...

Fitness: A. 12 minutes to complete: 5-5-5-10 Deadlift *Build with 3 sets of 5 and then hit a challenging set of 10 TnG Deadlifts. Don't...

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...

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. 1 Front Squat OTM Start at 65%. Men Increase by 5kg per set, Women by 2.5kg per set. Once you get to 90%, feel free to build...

Fitness: 5 Rounds, on the 5 minutes. Each round for time. 400m Run 20 Russian Kettlebell Swings (32/24kg) Performance: 5 Rounds, on the 5...

Fitness A. 10 min alt OTM: 30 work / 30 rest Odd: Max Strict Pull Ups Even: Max Push Ups B. For time: 40/32 Bike Erg Calories 21 Push...