Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit



Warm-up (No Measure)

2 Rounds

5 Shoulder Press

5 Barbell front squats

5 Turkish get-ups each arm (light kettlebell)

5 Strict pull-ups

Metcon (Round + Reps)


20min AMRAP
Run 400m
6 Muscle-ups
10 Front squats 50/35kg

Scale muscle-ups to dips + pull-ups

Extra Credit

Metcon (Time)

50 Renegade rows for time
1 rep = push-up, left arm row, right arm row.

Use the heaviest dumbbells you can find.

Hang Power Clean (1)

Build to a 1RM hang power clean in 15mins

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