Notices

Please note new time on Saturdays! 9-10am

Latest Photos:

Check out the “Events” page for what’s coming up…

The WOD Games #9

We will be completing this one: Wed 6am, Saturday 9am (all at the gym)

    “Fran with balls”
    42, 30, 18 Wall Ball 9/6kg and 10/9ft
    21, 15, 9 Pull-ups
    ie: 42 wall ball, 21 pull-ups, 30 wall ball, 15 pull-ups, 18 wall ball, 9 pull-ups.

  • Australia Day, hottest 100 WOD – Thursday 26th Jan – 9:30am – Sarahs place (City) – WOD – Food – Swim – $5 (please RSVP by Wednesday morning so we can organise catering and equipment)
  • New classes starting soon!! Mon 9-Jan Sessions as normal and from Feb we will be running Kids sessions and 9:30am WODs!!! (check out the timetable and fees page
  • Australian Weightlifting Federation are holding a Level one coaching course on 7-8th July.
  • Weightlifting ACT – comp calendar now up for 2012
                                      Details here
                                      Contact and register here 

    • 27 comments

    Saturday 28/1/2012

    Lifting 7:30am
    Hang clean 3×3 (light and fast)
    Clean 3,3,3 (75/80/85%)
    Jerk 2×3 (light and fast), 2×2 (heavy)
    Pulls 3×3
    heavy pull 2×1

    WOD 9 from the Games WOD
    “Fransvestite”
    42, 30, 18 Wall Ball 9/6kg and 10/9ft
    21, 15, 9 Pull-ups
    ie: 42 wall ball, 21 pull-ups, 30 wall ball, 15 pull-ups, 18 wall ball, 9 pull-ups.

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    Friday 27/1/2012

    Geogio hitting a new PB on Australia Day yesterday... Back squat a Coops!


    Team 5km row (teams of 2/3)
    Swap rower every 500m
    Each team must complete a 200m gear carry after each 1km (not on the 5km)
    Gear carry (4 in total) – each male in your team adds 30kg to teams total and each female 20kg

    Gear can be carried amongst each team any way you like however it must change each time you run, e.g.. (if you had 2 females and 1 male in your team making teams total = 70kg) you can’t load a barbell to 50kg and carry a 20kg plate each run, you need to completely change the make up of your load.

    2 comments

    Thursday 26/1/2012

    Happy Australia Day!!


    9:30am WOD at Sarah’s place in the city, let us know your coming so we have a enough food and equipment etc and we can give you the address!!

    Games day!!

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    Wednesday 25/1/2012


    4 rounds
    Skill of choice slow and controlled
    400m run
    Skill of choice fast
    2 attempts of max reps DU
    rest 3mins b/t rounds

    Extras: 5:30pm
    HSPU – EROM (extra range of motion and kipping)
    Forward rolls
    GHD sit ups

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    Tuesday 24/1/2012

    Congratulations BJ, for completing your CF level one cert!!!


    HAPPY BIRTHDAY PAULLY BL.

    Weightlifting 5:30pm
    Snatch balance 3×3
    Snatch 333 (75/80/85)
    FS 333 (75/80/85)
    Snatch pulls 3×3


    WOD
    10 minute AMRAP of:
    7 Snatch Balances 95/65#
    14 KB Swings 24/16kg
    21 Double-Unders

    3 comments

    Monday 23/1/2012


    Skill / strength
    Overhead squat 3,3,3 (5×3) [5x5]
    Bar Muscle ups OR pull ups OR kipping play
    Ring dips 5 x max effort minus 2 reps (2 sets strict, 3, sets kip)


    3 x 100m sprints walk back recovery


    Extras WOD – 5:30pm
    1km run
    100 push ups
    10 Snatches 60/40kg

    Mobility
    IR rotation
    Pecs
    M WOD – Internal rotation

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    Strictly Admin


    Hi Guys,
    My Sister in Law, Liz has started up her own business, called strictly admin.
    She provides a personal service that will allow you to outsource your administration tasks and make your business more efficient and cost effective. She has/is helping me out with our CF Base behind the scenes admin tasks and It has taken a massive load off my shoulders and keeping things running smoothly well should I say making things run smoothly now.

    For non business owners, Liz also offers a range of other services including: essay writing, card/invitations, transferring VHS to DVD, research venues for events and she has made some pretty cool video/photo DVD’s of holidays and special occasions.

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    Saturday 21/1/2012


    Snatch balance 3×3
    Snatch 3,3,3
    Back squats 3×3
    Pulls 3×3
    Chins or chest to bar 3 x 3


    WOD
    White
    Five rounds for time of:
    15′ Rope climb, 3 ascents (1 x ascent OR 3 x beginner climbs) [1 x beginner climb]
    10 Toes to bar (10 knee raises) [5 knee raises]
    21 OH Walking lunge steps 20/10kg (10/-) [BW]
    Run 400 meters (400m run) [200m run]

    2 comments

    Friday 20/1/2012

    CrossFit Base Kids, starting 6th Feb!!
    Thank you to our great group yesterday for our test run :) You guys were awesome!! 

    Strength/skill:
    Back squat 1RM (5 x 3) [5 x 4]

    WOD 2 from Sectionals 2011
    15min AMRAP
    9 x DL 70/45kg
    12 x Push up hand release
    15 x Box jumps 24/20″

    Beginners WOD
    Front squat 5 x 4
    Dish hold 10sec + arch hold 10sec 5 x 2

    15min AMRAP
    6 x DL 50/30kg (30/20kg)
    9 x Push up hand release/eccentric push ups
    12 x Box jumps or step ups 20″

    4 comments

    Wednesday 18/1/2012

    Our new PB board is up, thanks Evan!!


    Deadlift 1RM (5 x 3) [5 x 4]

    Row or run 2x1km efforts rest 1:1

    Extras: 5:30pm
    Rope climbs
    Forward rolls

    1 comment

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