Last Chance of 2011 to knock out the Fundamentals!!
We are having a 2-3 hour Fundamentals Session on Saturday from 9am until completion. There are 4 slots left. This will be the last chance to take part and get yourself moving until January 2012 Fundamentals starts back up. If your interested shoot us an email or ring us at…
Updated Holiday Hours
Athletes - here are the updated holiday hours - we have some family coming into town that we will be spending some time with. During the Open Sessions you can strength train, work on a skill or 2, and/or do the WOD that we will have posted on the board.…
Tuesday, 20 Dec
Skill Forward Roll L-Sit METCON 50 Double Unders 45 Push Ups 40 Sit Ups 35 Back Extensions 30 Wallballs 25 SDHP with KB (24/16kg) 20 Double Unders 15 Dips 10 Pull Ups 5 HSPU Mobility Quads
Monday, 19 Dec
Strength Good Mornings 3 x 5 METCON 3 RFT – Teams of 4 Row 20 calories 15 Thrusters (40/30kg) 15 Toes to Bar 15 KB Swings (24/16kg) Mobility Hip Flexors
Game day pictures
We have added some pictures from the Games Day on our CrossFit Dungeon Facebook Site. We will add some more this week.
Please park out on Mayers Street and walk into the complex - we are in the last brown and tan building at the end of Mayers.
Summer Game’s Day is here!!
Good morning to everyone! I wanted to wish everyone 'good luck' this morning prior to kicking off the first WOD. Please remember that our overall objective of today is/was to have a good time and enjoy some decent workouts with fellow Athletes. We really wanted to give everyone an idea…
Friday, 16 Dec
METCON Max Effort / PR attempt at 1 of the following: Back Squat or Front Squat (Coaches discretion) Strict Press Clean & Jerk Snatch 5K Run 5K Row Deadlift
Saturday is getting closer! I am in contact with the Australian Media Director for the CrossFit Games - anyone interested in competing for the Games should let it be known. I will be getting a BIO set-up for each Athlete so that the Media Director can monitor, track, and announce…
Thursday, 15 Dec
Skill Superman Roll L-Sit METCON 5 RFT 10 OHS (40/30kg) 7 HSPU Building Run