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)

Run 100m

10 Hollow rocks

Run 100m

10 Barbell press

20 Skips

10 V-ups (or sit-ups)


L-Sit (3x Max holds)

Drill L-sit progressions, and if you can record three max effort holds.


Metcon (Time)

5 Rounds for time

50 Double unders

10 Push jerk 85/55kg

Rest 1 minute between rounds
Don’t include rest time in your final score

Extra Credit

Metcon (Time)

7 Rounds

60m Sled shuttle (30 out, 30 back)

As heavy as possible.

Rest no more than 60s between efforts

Clean and Jerk (1)

Find a 1RM clean and jerk in 15 minutes

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