31 Jan 2014


As of TODAY we are adding an extra class at 9am! So we have three Saturday classes! 9am, 10am + 11am Cobra squad. Yeah!

Next Saturday is the February WODfest BBQ day!! What is WODfest you ask? Well…my friends….WODfest is a magical and wonderous event that occurs when you combine awesome WODs, awesome people and an extra awesome Paleo BBQ! (This will be the first WF cooked by our really really awesome new chef Rohan!- no pressure man! Ha) And do ya wanna know what is even more awesome? The food only costs $10! Wodfest will be happening during the 10am session with the BBQ following. The 9am session will be an open gym session with an optional WOD.

Put your name on the board if you can make it as we need numbers ASAP! Yeeeeeeeeeeaaaaaahhh!

Strength/Skill:
Deadlifts 3,3,3

Conditioning:
10 min AMRAP
8 Db Snatches
8 Sit ups
8 Box jumps

Cashout : 5 min AMRAP
Plank w/ 5 Burpees each time you need to stop.

30 Jan 2014

Strength/Skill:
For a good time call Fran….
15 mins to find a heavy 2 rep Thruster.

Conditioning:
“Fran”
21-15-9
Thrusters 42.5/30
Pull-ups
Last lovingly experienced on the 30th of July 2012

Important note: As of tomorrow (Saturday) we are adding an extra class at 9am! So Saturday will be 9am, 10am + 11am Cobra squad. Yeah!

29 Jan 2014


The Hammer of Thor drink bottle standing guard over the sound system and insuring their are no music infractions. There will never be any “Biebers” or (Insert name of cr*p artist here) spewing from our speakers and I’m sure you all feel a little safer knowing that!

P.S. I am so far out of touch with regular “gym fare” type music that I couldn’t even name another group or person that specifically annoys me! HAHA! I am very proud of myself 🙂 But…I must apologize for one particular accidental infraction a couple of weeks ago…It was a rock band…but a damn remix! Gotta look out for remixes….

Strength/Skill:
A) Bench Press 1.5 reps x 3,3,3,3 (opposite half than last week- top half)
B) Weighted Pull-ups 1.5 reps x 3,3,3,3 (opposite half than last week-top half)
Superset Movement A with B until 4 rounds of each have been completed.

Conditioning:
16 min Partner AMRAP
50m Farmers Walk AHAP
100m run
20 DU*
Swap round for round.
*Sub 10 Tuck jumps

After WOD cashout: complete 100 Hollow rocks after the WOD

Important note: As of this Saturday we are adding an extra Saturday class at 9am! So Saturday will be 9am, 10am + 11am Cobra squad. Yeah!

28 Jan 2014


Have you ever had that feeling when you get home after a session… “H’mm where is my fancy/expensive drink bottle?”…Well fret no longer! It is most likely in our lost property bin! To be reunited simply come and collect it before we empty the bin at the end of this week! There are many other pieces of clothing and even a sock (also pictured). Was one foot a little colder upon leaving?

Strength/Skill:
Hang Snatch 3 x 3

Conditioning:
7 min AMRAP
3 Hang Power Snatch 50/32.5
3 Burpees
Add 3 reps to each movement after completing each round.

Thanks to CF42 South for the WOD.

Cobra extras:
3 Rounds for quality
20 Wall balls
20 Deadlifts 60/40
20 Box jumps
Then 200 DU

Important note: As of this Saturday we are adding an extra Saturday class at 9am! So Saturday will be 9am, 10am + 11am Cobra squad. Yeah!

27 Jan 2014

Hellfire!!


Carlo & Andrew!

The CrossFit Games Open registration is now open! Register here.

Be sure to register your affiliate as Charge CrossFit and join Team “Charge CrossFit”.  The Open is simply a chance to test all your hard work and get amongst the community spirit of your gym. It also enables you to set new goals for yourself and make you a better athlete! Goooooooo team! REGISTER!! DO IT!

Check out a cool article here.

Strength/Skill:
Back Squat 2 x 5

Conditioning:
“Hellfire”
3 Rounds
5 Thrusters 60/40
5 Bar MU
Run 200m
15 US KB Swings 32/24
15 TTB
Run 200m

Cobra extras: 
4 Rounds
30 sec on/30 sec off
HSPU
Alternating pistols
Then: 60 GHD Sit-ups + 80 Hip ext cash out.

Important note: As of this Saturday we are adding an extra Saturday class at 9am! So Saturday will be 9am, 10am + 11am Cobra squad. Yeah!

26 Jan 2014

Today we are closed due to the Australia Day Public Holiday!

Enjoy a rest day and make sure you chuck a shrimp on the Barbie! Yaaaaay!

If you are coming to our SUP day (Stand up Paddleboard) Make sure you are at the gym by 8am. If you haven’t booked in and want to come to the beach feel free to come along!

Important note: As of this Saturday we are adding an extra Saturday class at 9am! So Saturday will be 9am, 10am + 11am Cobra squad. Yeah!

24 Jan 2014


Notice the long socks!

Important note: We are closed this Monday for Australia Day! Aussie Aussie Aussie Oi Oi Oi!

Strength/Skill:
Work on Rope climbs
Accumulate 2 mins of an L-Sit
5 x 10 Renegade Rows

Conditioning:
3 Rounds
400m run
20 KB SDHP
20 KB OH Lunges
20 Push ups

23 Jan 2014


Finley “HSPU” Waters

Strength/Skill:
15 mins to find heaviest complex:
1 Hang Power Clean + 1 Hang Squat Clean + 2 Split Jerk

Conditioning:
Open WOD 13.4
7 minute AMRAP of:
3 Clean and jerk 61/43 (Any Clean, any shoulder to overhead movement)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar… Then continue to add 3 reps!

Last seen on the 29th of March 2013

Important note: We are closed for Australia Day this Monday! Aussie Aussie Aussie Oi Oi Oi!

22 Jan 2014


Jools, Haz and Fin!

Strength/Skill:
A) Bench Press 1.5 reps x 3,3,3,3 (bottom half)
B) Weighted Pull-ups 1.5 reps x 3,3,3,3 (bottom half)
Superset Movement A with B until 4 rounds of each have been completed.

Conditioning:
8 x 20 sec on/10 sec rest
Russian KB Swings
Hollow rocks
Ring rows

21 Jan 2014



Suzi!

Strength/Skill:
Power Snatch 2 x 5

Conditioning:
8 min AMRAP
15 Power Snatch 35/25
15 Box jumps 24″/20″

Cobra extras: 1 set Max UB Pull-ups. 1 set Max Push ups.