Come down and join in the fun – bring your kids, family and friends. We are very excited! Even though we have been running classes and ironing out the kinks since Feb, our official opening is this Saturday May 5th 2012 from 9am till 4pm. Please park on the street. Then walk straight up the ramp or [...]
Part 1 SMR Part 2 Circuit X 2 of 30 Walking Lunge 5 x PullUps 10 x PushUps 5 x Atomic Situps Squat sits Overhead Squat Part 3 A1 Deadlift 10 reps A2 Dips Repeat 15 mins 1 min rest in between each set B1 KB Front Squat B2 Chin ups Repeat 15 mins 30s [...]
Part 1 SMR Part 2 Warm up and limber Part 3 Skills and Drills Part 4 Run 1.5Km Tabata rounds Bike 10m Sprints Burpees Run 1.5Km
Okay guys and girls today we are borrowing the baseline fitness test from the crossfit community. Part 1 SMR Part 2 Warm up run 400m Bear Crawl 10m Walking Lunge Back Thorasic rotations upper X10 Throasic Rotations lower X10 5 push ups 5 Pull Ups Part 3 Baseline Fitness Test 500m Row (10/7) 40 Air [...]
AM Classes- Kickboxing Technique (with Ben) PM Classes – Kickboxing Cardio (with Tracey) in conjunction with Bulldogs Kickboxing Gym
Do something different. Challenge yourself in a way you haven’t challenged yourself before. Try a new sport or have a new experience. Do something mentally stimulating. Not necessarily physically challenging as we need this day to recover and grow. Enjoy, have a great day. PS: I’m trying something new, we are having a sleepover for [...]
5 X 2 minute rounds with 1 minute recovery at the start of each round do 25 wall ball shots (9kg Boys/5Kg girls) as soon as that is completed do as many of the following for maximum reps until the bell goes Round 1 Chin ups Round 2 Kettle Bell Snatch (3 each side) Round [...]
Todays workout is about Strength Hypertrophy. Part 1 SMR Part 2 5 striders with rotation each side Then 2 X circuit 5 Squats 5 chins 5 Push ups 5 Atomic sit ups Part 3 A1 Barbell Bench Press Tempo (Tempo 4010) A2 Sumo Deadlift High Pull (SDLHP) (Tempo 20×0) B1 Push Press (Tempo 20×0) B2 [...]
Today is a day to get outside and get amongst it. We don’t just train in the gym,we do what we have to in the gym and also we get outside into the beautiful surrounds of the Northern Beaches.
Part 1 SMR and Limber Part 2 The Clean and Jerk Part 3 5 Power Clean 7 DB Thruster 10 Knees to elbows Rest 2 minutes 4/5 rounds Part 4 Cooldown
