Burpee Revolver 10 on each plate. 100 in total. As fast as you can.

Running 5k’s at 80 is the goal. Living independently, pain-free and in control of our time would be nice too. Longevity relies on weekly investments in our strength, mechanics, conditioning and nutrition. The effects of ageing can not be avoided, but they can be minimised. Our strategy is to build longevity into our programming, our training sessions and into our mindset.

Sean snatching a PR 102.5kg in front of a big crowd at this year's Filthy 150 One of our favourite moments of this year's event was seeing our younger athletes Seán Quigley & Marina Quigley out on the floor competing with some of the worlds best. They always represent themselves and the gym so well every time they compete, we couldn't be prouder of them.

Is it time for the Wod yet? We have added extra morning classes so you don't have to wait all day to get your workout in. Morning schedule Monday 6:15am CrossFit Tuesday 6:15am Crossfit 7:30am CrossFit Wednesday 6:15am CrossFit Thursday 6:15am CrossFit 7:30am CrossFit Friday 6:15am CrossFit

Saturday morning vibes. For max load 21 unbroken power cleans For max load 15 unbroken thrusters For max load 9 unbroken power cleans No place better.

Some people are just shining lights. Gillian never complains. She does the fun stuff and the boring stuff. Whatever it takes. Gillian looks after her teammates. Gillian is always ready to be coached. She is a leader in the gym. Just a Friday salute to one of our best.

6:30 warming up, 7:30 cooling down. Today's workout got absolutely smoked by some of these savages this evening. Fitness levels are 🔥

Things I can’t control about todays Wod -How good I am at each exercise -How fit I am right now -How I compare to others in the class If I can't change it, why spend any energy on it? Instead, direct energy only into the things I can control -How am I thinking about todays challenge? -How hard am I working? -How hard am I working? -How hard am I working? -How hard am i working?...

Can't beat Saturdays. Thriving people, starting their weekend with a bang.

Tonight was all about cadence. We synced up our rowing stroke with our partners thruster. We did the same with the skierg and deadlifts for a faster cadence. We did 8 minutes on both for max distance, swapping roles every 20 reps. The idea was to rep the barbell at a pace to optimise the stroke on the erg. Lots of fun, and all the fitness. Concept2, Inc.

Maybe the toughest workout this year? 10 x 200m Simple, brilliantly awful.

🍑 are still on 🔥after this one on Tuesday 24-20-16-12-4 Overhead Reverse Lunge Wall Balls