Happy Friday, below is the training and practise for next week, including the programming for Cave. Going forward I will include the programming for Cave each Friday so you can see all the gainz that are going down in that class.

Suns out, guns out. Come join Cave, Saturdays at 11am

Suns out, guns out. Come join Cave, Saturdays at 11am

If you haven't yet tried our Strongman class, here is why you should (info taken from www.hybridathletics.com, home of CrossFit Strongman):

Moving heavy loads, long distances, quickly.

Tire flips, farmer carries, yoke carries, atlas stones, heavy sandbags, logs, kegs, and more.  You name it, we pick it up, put it down, flip it, hold it, squat it, push it, pull it, press it, and move it from point A to point B

Fitness stripped down to its raw elements.

Move heavy sh*t.  It's that simple.  No exercise machines needed.  You are the machine.

A strength program that blends perfectly with CrossFit to maximise overall strength and athleticism.

If you want to get stronger, you have to lift heavy things often.  When you mix Strongman movements with traditional CrossFit programming, you will get stronger, increase your work capacity, and improve your power output.  In other words, you'll PR your lifts and improve your cardio endurance simultaneously.  One doesn't have to suffer on account of the other.

For everyone.

Don't let the name fool you.  Women are strong too.  Anyone at any age, any gender, and any fitness level can do Strongman movements.  

A lot of fun.

Where else can you deadlift a giant ball of cement into your lap, bear hug it to your chest, and use the power, strength, and flexibility of your entire body to get that atlas stone up to your shoulder in one fluid swoop, just because you can?  Want to workout and feel like a total beast? Do CrossFit and strongman together.  You'll have fun while becoming the healthiest and happiest version of yourself.


Workout of the Day:

A) Back Squat:

Level 1

1 x 8 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Level 2 / Level 3

7-10 x 3 @ 78% 1RM

B) 2 Rounds:

200-meter farmers carry, 20/15kg DBs
100-meter walking lunge
200-meter front rack carry 20/15kg DBs


Workout of the Day:

A) Gymnastics: 12 Min EMOM

8 Chin Ups
25 Double Unders
15 Push Ups
20 Wall Balls

B) 20 secs on / 20 off x 3 each of:

Hollow Hold
Ring Support

C) AMRAP 8 Mins

10 Hang Power Cleans
5 Push Press
10 Pull Ups

(50/35kg / 40/30kg / 30/25kg)


Workout of the Day:

A) Skill - Kipping Handstand Push Ups

B) Complete as many rounds in 12 Mins

5 Handstand Push Ups
10 Front Rack Lunges (40/30)
300m Run


Workout of the Day:

A) Front Squat:

Level 1

1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%

Level 2 / Level 3

7-10 x 3 @ 83%

B) 6 - 10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds


Workout of the Day:

A) Deadlifts:

5 x 3 @ 75%

B) For time:

9 bar muscle-ups
21 push jerks
7 bar muscle-ups
15 push jerks
5 bar muscle-ups
9 push jerks

(50/35kg / 40/30kg / 30/25kg)


Workout of the Day:

Life Style Challange WOD - To be announced mid week


A) 5 Rounds for gainz:

5 - 4 - 3 - 2 - 1:

Bench Press (reps go down as weight increases)

1 - 2 - 3 - 4 - 5:

Seated Sled Pulls

B) 2.5 Mins on; 1 Min off each:

Tyre Flips
Battle Ropes
Ground to Shoulder (Atlas Stone)
Prowler Push
Backwards Sled Drag