HS Work 


L1- 30-45 sec HS hold

L2-3 Negatives or 3-5 strict HSPU

L3- 5 Deficit HSPU



With a continuously running clock complete 5 cleans every minute

0.00-5.00  60/40kg Scaled 45/30kg

5.00-10.00 70/50kg / 52.5/35kg

10.00-15.00 80/60kg/ 60/40kg

Continue adding 10kg every 5 minutes until you cannot complete 5 within the minute.

Score is total reps completed.


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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