Team Wod 2


Hang Squat Cleans 60/40kg

Ring Dips


Rest 2 minutes

3 Rounds of

12 TTB

12 STO 60/40kg

12 Box Jumps 30/24"


Rest 2 minutes


3 Rounds of 

200m Run

20 GTO 20/15kg plate

10 KBS 32/24kg


Rest 2 minutes


30-20-10 reps of 

Wall Ball 20/14#

Pull Ups 

5 min cap for each


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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