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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!

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Come and get your squat on tomorrow 🍑... Oh, and hands up if you love Taters 🙋🏽‍♀️

Come and get yo...
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RE-TEST WEEK STARTS MONDAY Check our stories for all of your 18.1 scores - don't stress if you miss it we've saved it for all eternity, just check our profile. Get pumped, we'll be there to watch you smash it next week. 💪

RE-TEST WEEK ST...
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Tomorrow's workout comes from the 2017 Teens/Masters CrossFit Games. The workout was done as 1 round (50/40/30 reps). Those who have 10 unbroken chest to bar pull ups will complete the workout as 1 round, every one else will complete the 2 round version. As always, we will work through plenty of gymnastics scaling to find the best option for you in the pull up and toes to bar. If you finish in sub 12:00, you earn the opportunity to cash out with a 50 cal Row - get after it team!

Tomorrow's work...
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Great work so far this week everyone - congrats to all who tackled today's mental toughness WOD! Tomorrow we will do our very last skill session for this training block. We can't wait to see your improvements next week when we re-test! Then, it's time to find two friends for a workout where you'll choose your own rep range for the deadlift and have a chance to practice those double unders. See you tomorrow!

Great work so f...
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Head down to @verveforlife for some #newthreads #Repost @verveforlife with @get_repost ・・・ FLASH SALE! Come and get your lululemon at 30% off for the next 10 days! You heard right so get in quick! 🏃‍♀️🏃‍♂️

Head down to @v...
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Have you signed up for our Lifting Workshop yet? Time is running out... Get on board to improve your Clean, Jerk and Snatch with our head coach Nath. Choose between one, two or all three sessions and spend some time with great people in a great space learning great things! You won't be disappointed. Book in person, or by phone on 02 4954 4191. Session details below. WHEN: Saturday 28th July & Sunday 29th July AT: CrossFit VFL SESSION TIMES: Saturday 9am-12:30pm- SNATCH Saturday 1:30-5pm - CLEAN Sunday 8-11am - JERK PRICE: 3 sessions $200 2 sessions $150 1 session $80

Have you signed...
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Ok so listen up for the rules here - yes we will be tackling Fran, Isabel and Karen tomorrow (😳) but with a bit of a twist. Fran needs to be completed in sub 3:00, Isabel in sub 4:00, and Karen in sub 6:00. That means you need to choose loads and gymnastic scaling that will allow you to hit the brief. It's going to be hard, and it will challenge you physically and mentally. Choose wisely friends... and don't miss this one!

Ok so listen up...
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NEW SESSION ALERT Say goodbye to your Mondayitis with Coach Cazzy G - she'll be rocking the BRAND NEW Monday night 6:30pm slot from 2nd July! #booknow to get your Monday night dose of #crossfit #thecrossfitvflway and #startyourweekright

NEW SESSION ALE...
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There is a 26 minute cap on today's workout. Almost the same time domain as yesterday but a very different workout - today is all about holding a steady aerobic pace. We are looking for consistency on the run and to chip away at the box jump and KBS at a steady pace. See you tomorrow team!

There is a 26 m...
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