“CrossFit is a strength and conditioning program built on constantly varied, if not randomised, functional movements executed at high intensity.”
- Coach Greg Glassman, CrossFit HQ

Updates/News

26-29.7.14: Box is closed in conjunction with the Raya Holidays

Thursday, 24 July 2014

24.7.14 WOD


Workout of the Day

Strength:
Clean Grip Deadlift 3RM

Metcon:
12min AMRAP
- 15 PullUps
- 30 Wall Balls
- 60 Double Unders

Wednesday, 23 July 2014

23.7.14 WOD


Workout of the Day

Clean & Jerk; Practice/Max of Day

3 rounds of
- 10 Power Cleans (135/95)
- 10 Burpee over barbells
*6min timecap

Tuesday, 22 July 2014

22.7.14 WOD


Workout of the Day

Strength:
Overhead Squat 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3

For Time
- 1k row/1.2k bike
- 100 Double Unders
*10min Timecap

Monday, 21 July 2014

21.7.14 WOD


Workout of the Day

Strength:
Push Press 3x3

Metcon:
10min AMRAP
- 8 Power Cleans (95/65)
- 8 C2B PullUps
- 8 Thrusters (95/65)

Saturday, 19 July 2014

19.7.14 WOD


Workout of the Day

In teams of 3
25min AMRAP
- Run 200m
- 1 legless rope climb 
*1 member rows or bikes for distance & 1 rest

Friday, 18 July 2014

18.7.14 WOD


Workout of the Day
Strength:
(1 Snatch + 3 OHS)  5 climbing sets

Metcon:
3min AMRAP
- Strict PullUps
3min AMRAP
- Strict Dips




Thursday, 17 July 2014

17.7.14 WOD


Workout of the Day
Strength:
Shoulder Press 3x3

Metcon:
"Fight Gone Bad!"
Three rounds of:
1min Wall-ball, 20 pound ball, 10 ft target (Reps)
1min Sumo deadlift high-pull, 75 pounds (Reps)
1min Box Jump, 20" box (Reps)
1min Push-press, 75 pounds (Reps)
1min Row (Calories)
1min rest



Wednesday, 16 July 2014

16.7.14 WOD


Workout of the Day
Strength:
Power Clean 3x5

Metcon:
8min AMRAP
- 10 Thrusters (95/65)
- 10 PullUps


Monday, 14 July 2014

14.7.14 WOD


Workout of the Day
Strength:
Shoulder Press 3x8
Back Squat 3x8

Metcon:
1km row/1.2km bike

Friday, 11 July 2014

11.7.14 WOD


Workout of the Day

Snatch Practice/Max of Day

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