We put the WOD up daily on our Instagram feed. Be sure to turn on notifications so you don't miss out on the WOD or any of our other shenanigans!
Be sure to thank @nathwalshe for this WOD!!! Try to go unbroken on the sandbag laps... Enjoy!!
Up in Brissy about to take on CrossFit Weightlifting ☀️👯♀️
Tomorrow’s WOD... not a heavy barbell in sight 👏🏼 not sure why the nice WOD pic didn’t post 🤷🏼♀️ #technologyproblemsarebeyondme #wantedtosharetheworkoutthough
More strength work coming at you tomorrow and Thursday. Slower strength days give us the chance to pay closer attention to the way we move. Enjoy having this time to focus and learn about your weightlifting - technique, mechanics, efficiency, grit. 💪🏽
Week 10 and heavy singles here we come! See you tomorrow guys. Hope you all enjoyed some of that beautiful ☀️ over the weekend!
Short week ahead! Don't forget we are closed Monday for Queenies Birthday 👑
Tuesday we return with a competition day - be prepared to deadlift at 100% of your 1RM for 3 sets of 1 rep. We see the session out with a short, high intensity workout.
Wednesday & Thursday are both practice days. We move through the back squat & strict press strength sets. This week you will notice there is no super set (accessory exercise) - this is to allow more time for you to rest between sets, giving you more opportunity to hit those singles at 100%. Friday you can expect a big workout, high in volume & intensity with a 35 minute cap - the longest for the week. Bring your mental toughness for this one, you'll need it 😉
When the 2IC needs to make sure everyone knows who’s boss!