21-15-9 reps of

DB Push Press 20/15kg

Box Jump overs 20"


Row 500m


21-15-9 reps of


Mountain Climbers (x2)


Run 400m


21-15-9 reps of

Goblet Squats 24/16kg

OH Lunges 20/15kg plate


Row 500m


21-15-9 reps of

Weighted sit ups 20/15kg

Push Ups


Run 400m


21-15-9 reps of

Medicine Ball Cleans 20/14#

KB Snatch 24/16kg 

Cap of 40 mins 


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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