VANGUARD Catch up at Salud, The Tin Shed @3:00pm Saturday, All Welcome!

We have booked a few tables and arranged to get the wood fire pizza oven going from 4:00pm. To celebrate everyones achievements throughout the 2017 Opens and just generally catch up for a feast.

Everyone is welcome to come along, family members, friends who want to know more about CrossFit! 

BOOTCAMP 8:00-9:00AM

Vanguard Bootcamp every Saturday morning between 8:00-9:00am is fun for all fitness levels and a great way to begin your fitness journey. The enthusiastic coaches program different workouts each week and our philosophy is good movement. Bootcamp is a tonne of fun while working up a sweat!

We will be inside this week, mother nature has been very soggy this week.

$10 for newcomers and our members are free.

CROSSFIT OPENS 17.5 - 9:00-11:00AM (Come in early to warm up and get yourself in a heat)

The CrossFit Opens 2017 week 5. Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, do it with your affiliate family!

Today we will each complete 17.5 to the best of our abilities. 

Heats will consist of 3-4 athletes throwing down. Each athlete requires a judge to score their workout. We will run through a workup thats specific to 17.5 from 9:10-9:30

Bring your energy, bring the fun!

Well done guys, you have made it to the finish of the OPENS! Here it is...


17.5 is, 10 Rounds For Time,
9 thrusters, 43/30kg
35 double-unders


Scaled 17.5 is, 10 Rounds For Time,
9 thrusters, 43/30kg


Have a look over the Standards below...


Pete Massage 


Pete will be in doing his THANG today, appointments below