WOD 151023

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

*TOMORROW, 24th – 10am is our Barbells 4 Boobs event – “Grace”. Everyone is welcome to the 10am WOD! If you’re interested in donating, click HERE

Saturday, Nov 14th is our 4yr Anniversary BBQ! 2-5pm, bring the whole family!

FSQ – Find a heavy single with the following pause: 5sec in bottom of SQ, 12sec at the top

Then, 3×3 @80% with the same pause.


For total reps



Walking Lunge Steps

Box Jump Overs (24/20)

Hollow Rocks

“The past always looks better than it was. It’s only pleasant because it isn’t here.” -Finley Peter Dunne


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