6.30am Class
SQUAD Members-see red book on front desk.
Non Squad-
Strength:
Overhead Squats 5×5
Metcon:
amrap in 12 minutes of (or competion of for time)-
Push-ups, Sit-ups, Squats
1, 2, 3
2, 4, 6
4, 8, 12
8, 16, 24
16, 32, 48
32, 64, 96
64, 128, 192
* Dave D’more designed this metcon. Blame him for the pain!

9.30am Mum’s & Bub’s Class
As Above!

4.30 & 6.30pm Class
** Just a reminder that Shak’s is running her Mobility Class at 7.30pm tonight, you are there already guys so why not join in?
AND we have decided that all of our members who are on an Unlimited membership DO THIS CLASS FOR FREE. All others pay $15. Hope to see you there.
Strength:
Strict Handstand Push-Ups (NO Kipping!) 3 sets to failure.
Back Squats 5×4
Metcon:
5 rds
800m Run * Run each 800m flat out!!
200m Walk Recovery

Finisher:
50 Push-Ups for time.

* As per our revised time table, we are pleased to announce that Lorenzo & Dusko are now running FULL CONTACT KARATE sessions twice per week at 7.30pm Tuesday & Thursday. The class a mixture Full Contact Karate, striking for MMA and self defense so if you want to learn real, practical no bullshit martial arts this is the class for you. Both of these guys are highly qualified and have many years of competitive experience! Dusko is a 2nd Dan Black belt has over 15 years of experience competing and training in Australia, Japan and America. Lorenzo has over 12 years experience and has also competed and trained in Japan  Enhance your CrossFit training…

Strength:
Front Squats 5×5
Clean High Pull 3×5
Metcon:
15 x Snatch @40/25kg
300m Row OR Run.

9am Class
Strength:
Back Squats 5×3
Push Press 5×5
Metcon:
Amrap in 20 minutes-
200m Run
20 Ball Slams

Squad Training:
You will be advised when you come.

** I currently have a pretty shitty cold at the moment, so I apologise in advance if I’m not at my best.

Technique-
Bar Muscle Up’s OR Kipping Pull-up’s
Metcon:
4 rds for time-
5 Deadlift @140/90kg
10 Handstand Push-Ups
15 Toes to Bar OR Knees to Elbow
20 Double Under’s

Finisher:
50 Push-Up’s for time.

* I would like to organise a meeeting for athletes interested in becoming Competition Squad Members- after training on Saturday (11am ish). Please only come if you are serious. If you can not make it, please contact me as soon as possible!

Tommy - Sled Drags

Before I post todays training I want to congratulate all of our athletes who competed so successfully for CrossFit Merciless over the weekend at Schwartz’s CrossFit Challenge. Every single one of you showed enormous gut’s, determination and will-you made us proud! You all showed enormous potential to make your mark in future competition. Next year…
We will continue to develop our competive squad and we have some exciting plans ahead.
I will be speaking to all current and potential squad members individually over the coming days.

Technique:
Pistols
Strength:
Full Clean 5×5
Metcon 1:
Amrap in 10 minutes-
20 Kettlebell Swings @28/20kg
200m Run

REST 5 Minutes

Metcon 2:
As many reps as possible in 5 minutes-
Full Snatch @60/40kg
Finisher:
50 Push-Ups for time.

Gymnastics fun on silly Saturday