Tuesday, 11 April, 2017
Workout of the Day: Warm Up: CrossFit Warm Up Burgener Warm Up WOD: Every Minute on the Minute for 7 Minutes 3 Power Cleans (70%... Read More
Pre Teens: 9 December, 2016
Warm Up: Medicine Ball Warm Up Skill: Front Squats Workout: 21-15-9 Front Squats Burpees Double Unders Skill: Handstand Skills and Drills
Teens: 8 December, 2016
Warm Up: Jog 400m 2x through: 1 Min Plank 30 seconds each of: See Saw Squats Good Mornings Leg Levers Lateral Hops Skill: Pistols Workout:... Read More
Pre Teens: 7 December, 2016
Warm Up: 5 Squats-> Forward Rolls 5 Push Ups-> Lunge Walk 10 Jump Touches-> Broad Jumps 10 Mountain Climbers-> Cartwheels Skill: Power Cleans Workout: 3... Read More
Teens: 7 December, 2016
Warm Up: 5 Squats-> Forward Rolls 5 Push Ups-> Lunge Walk 10 Jump Touches-> Broad Jumps 10 Mountain Climbers-> Cartwheels Skill: Power Cleans Workout: 3... Read More
Teens: 6 December, 2016
Warm Up: Mixed Tabata: Sit Ups Push Ups Jumping Lunges Kipping Swings Skill: Pull Ups Workout: “Mini Cindy” AMRAP in 12 mins of: 5 Pull... Read More
Pre Teens: 5 December, 2016
Warm Up: Row 250m 1 Min each of: Plank Ups Lateral Hops Jumping Back Squats Grass Hoppers Skill: Overhead Squats Workout: 5 Rounds: 5 Overhead... Read More
Teens: 5 December, 2016
Warm Up: Row 250m 1 Min each of: Plank Ups Lateral Hops PVC Jumping Back Squats Grass Hoppers Skill: Overhead Squats Workout: 5 Rounds: 5... Read More
Kids: April 10, 2017
Warm up: 3 Rounds 3 Forward rolls -> 10 yd Bear crawl -> 10 yd Lunge walk -> 10 yd Roving plank Skill work: Super... Read More