50 KB Snatches  24/16kg

50 Burpees

10 min cap


Rest 2 minutes


50  Toes to bar

50 Plate GTO 20/15kg

10 min cap


Rest 2 minutes


Row 1500m 

Every 2 minutes, complete 20 air squats 

Wod starts with squats 

10 min cap

Partition reps anyway


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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