For total time

10 Mins to complete

3 Rounds of

500m Row

20 Push Ups

20 Sit Ups


Rest 2 Mins


10 Mins to Complete

3 Rounds of

20 Burpees

10 Clean and Press 35/25kg

20 Air Lunges


Rest 2 Mins


10 Mins to complete

3 Rounds of

30 Wall Balls 10/6kg

20 Box Jumps 24/20"

10 plate GTO 20/15kg


For all other Programs

Log on to SugarWod


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Time & Details


Classes are one hour in duration and fully coached.


CrossFit Classes (60 min)

Monday: 6:00am, 12 noon, 4.15pm, 5.30pm.

Tuesday: 6.00 am,12.00 noon, 4.00pm, 5.00pm ,Oly Lifting @ 6.00pm 

Wednesday: 6:00am,12 noon, 4.15pm.5.30pm.

Thursday: 6.00am,12.00 noon, 4.15pm. 5.30pm

Friday: 6.00am,  12 noon. 4.15pm, 5.30pm.

Saturday:7.00am. 8.00am,              Open Gym 9.00-10.00 am

Sunday: Rest Day

CrossFit Nutrition (60 min)

By Appointment

The hour will be spent “nutting out” nutrition issues, looking at current research and providing support to those clients who are changing their eating patterns. No cost for monthly members, one class cost for 10 pass members, casual $20.



Nico:0439 614 928

Cam: 0439 396 591

Russ: 0418 506 411