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Fitness in 100 Words.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups,dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”

- Greg Glassman

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News

MEMBERSHIP NOW AVAILABLE

For the committed individual, membership is now available. Secure monthly payment, no lock in. Unlimited CrossFit- Sessions, O-lift, Open Gym.

NEW TRAINING TIMES

Over the next few weeks there may certain changes to the existing timetable including additional or cancelled training times.

OPEN GYM - Tuesday 7.00am, Friday 4.30pm

These sessions are a great opportunity to catch up on a missed wod or practice our least favourite/most favourite movements.

Monday 20th May 2012

Last Updated on Sunday, 20 May 2012 06:47 |

Deadlift

3, 3, 3, 3, 3, 3, 3

Finisher:

Complete as many rounds as possible in 7 minutes of:

10 Deadlift (75% of heaviest previous sets)

7 bar touching burpees

Congratulations to Kara Gordon (CrossFit Roar) Australian Regionals Champion and Event 2 World Record heading to CrossFit Games.

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Saturday 19th May 2012

Last Updated on Friday, 18 May 2012 10:46 |

"Fight Gone Bad!"
Three rounds of:

Wall-ball,10kg (5kg) ball, 10 ft target (Reps)

Sumo deadlift high-pull, 35kg (25kg) (Reps)

Box Jump, 20" box (Reps)

Push-press, 35kg (25kg) (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.