“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

(18-19.4.14) - Box is closed.
(6.5.14) - Next On-Ramp intake is now open for registration.
Classes runs at 7am over 3 weeks. Kindly check the details and dates under "Schedule/Bookings" then "Courses"
Registration is on a first come first serve basis and payment to be made at our box within 2 days to secure your slot.

Thursday, 17 April 2014

Box is closed this 18-19 April 2014

17.4.14 WOD


Workout of the Day
Strength:
Front Squat 3x3

Metcon:
With a running clock:
- 1 min Wall Balls
- 1 min Med Ball Slams
- 2 min Wall Balls
- 2 min Med Ball Slams
- 3 min Wall Balls
- 3 min Med Ball Slams

Wednesday, 16 April 2014

16.4.14 WOD


Workout of the Day
100 Double unders
Then
12-9-7
- Clusters (135/95lb)  
- C2B PullUps
100 Double unders
*12 min timecap

Finisher
3 rounds not for time: 
- Dips till F 
- PullUp till F

Tuesday, 15 April 2014

15.4.14 WOD



Workout of the Day
Strength:
OHS 5-5-5

Metcon:
Diane
21-15-9
- Deadlift 225/155lb
- HSPU
*10min timecap

Monday, 14 April 2014

14.4.14 WOD


Workout of the Day
Strength:
Push Jerk 3-3-3

Metcon:
500m row for time (3 attempts)

*score all 3 rounds. Try to keep score within 5 seconds of each other. 
Any deviation of more/less than 5 seconds = penalty of 50 burpees

Saturday, 12 April 2014

12.4.14 WOD


Workout of the Day

- 10 barbell complex (135/95)
- 800m run
- 10 barbell complex (135/95)
- 800m run
- 10 barbell complex (135/95)

*complex = power clean, R Lunge, L Lunge, Thruster

Friday, 11 April 2014

11.4.14 WOD


Workout of the Day
Strength:
Back Squat 3x5

Metcon:
3 rounds
- 50 Double unders
- 40 Sit-ups
- 30 Wall balls
*15 min timecap 

Thursday, 10 April 2014

10.4.14 WOD


Workout of the Day
Strength:
Push Press 3x5

Metcon:
3 rounds for time:
- 10 Power Cleans (135/95)
- 30 Jumping lunges
*10min timecap

Wednesday, 9 April 2014

9.4.14 WOD


Workout of the Day
Strength:
Front Squat 5-5-5

Metcon:
100 PullUps for time
*at the top of every minute do 5 burpees
*12 minute timecap

Tuesday, 8 April 2014

8.4.14 WOD


Workout of the Day
Strength:
Shoulder Press 3x3

Metcon:
2 rounds
- 2 min Row/Bike for Cal
- 1 min rest
- 2 min TGU (alt sides)
- 1 min rest
- 2 min burpees
- 1 min rest

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