The Gym will be closed on Australia Day. Come in for an un-coached session at 9am with Matt.
We are hosting a CrossFit Rowing Course on Friday the 29th of January which means there will only be the 515am, 615am and a 6pm class. The gym will not be open for training throughout the day due to the course. Thanks for your understanding.
CrossFit CrossAxed – CrossFit
10 Ring Rows
10 Med-ball Squats
10m Bear Crawl
3 Rounds for time of:
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Hang Power Snatch (3-3-3-3-3)
Warm-up and then take 5 sets to build to a heavy triple
Metcon (3 Rounds for time)
Row 500m for time, then:
10 Dumbbell row each arm, as heavy as possible.
Rest as required between each round.