3 Rounds, not for time.

:45 / :40 / :35 second planks

8 Kneeling KB shoulder press

300m Run

8 Wall Ball Squat Cleans 6/9


Pull Ups Kipping Progression.





Thruster 43/30

Pull Ups


The Gym will be closed this Friday 26th of May and Saturday 27th of May.

Both Coach's Skin & Phil will be at the Crossfit Games Pacific Regionals held in Wollongong, getting pumped on what makes them tick, CROSSFIT!

Coach Skin will be volunteering his time as a judge Friday, Saturday & Sundays. 

The live stream is at games.crossfit.com or the CrossFit YouTube channel.