Cappuccino

Push press 3x5 increase 2/5 lbs 

12 min amrap 

5 handstand push ups 

10 box jumps 

10 toes 2 bar 

Push it real good

Deadlift 5@70% 5@80% 2@90%

Prowler push 50 metres(115/90)

10 sandbag grounds to shoulders 

Each person completes 250 metres 

Fastest time goes on board

Today was also the IKFF Certified Kettlebell Trainer course!

Schedule Change for Wednesday June 4!

Due to a training in the gym (and the new space not being ready) we are going to have to cancel the following classes:

9 AM WOD
10 AM Open Gym

4 PM WOD

Back to normal on Thursday!

"Double Unders"

Skill day

Working on our double unders form.If proficient you will go for maximum effort in one go. 

5 RFT

15 Thrusters(kb/db)(24/16)

15 Ball Slams(18/12)

15 Push ups

15 Double unders 

Oh look! They've been put away correctly! Great job!

Manic Monday

Back squat 3rm

Conditioning

12min Amrap

10 pull-ups 

100metre run