Back Squat 

Build to a heavy



"For Time"

3 Reps of complex

1 Snatch + 1 Hang Snatch + 2 OHS =1 Rep

(full squat for all)

9 Pull Ups

9 KBS 32/24kg


3 Reps of complex 

15 Pull Ups

15 KBS 32/24kg


3 Reps of complex 

21 Pull Ups

21 KBS 32/24kg


Weight: 60/42.5kg

12:00 Cap 


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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