Guys, there will be a couple of bonus points up for grabs this week.

  1. Super Hero Tuesday = 5pts bonus (in addition to your attendance) if you dress up and wear a super hero costume to a WOD or during Open Gym
  2. Bonus Friday = 3pts bonus if you attend a Friday WOD or during Open Gym. Attendance has been low, let’s pump it up, get through the door and earn some bonus points 🙂 One bonus only for this if you come in multiple times ;o)
  3. Photo Shoot Saturday = 5pts bonus if you attend our photo shoot on Saturday. Please book in 🙂 🙂 🙂
  4. Prodigal Child Bonus = 10pts bonus when you come to a workout if you’ve been away for 2weeks or more. This might sound unfair, but we’re a family and we want to celebrate the lost sheep who return 🙂

Good luck! Let’s get people through the doors and working on your fitness! 🙂


A.E4min x 4rds:
– Back Squat x 3-4reps @ 30X1 tempo
– DB Power Row x 5-8reps/arm @ 20X0

B. AMRAP 10min @ 80%
– Unweighted Walking Lunges x 8alt
– Row x 200m
– Butterfly Situps x 12

C. E2min x 4rds
– AssBike x 12sec @ max effort

Monday’s Results: