“Something for Kate & Our Girls” #YTG As an entire class: For time: 35km Row [25 min cap] *In support of Kate who is 35 years young. *Each Rower in the room must display 4,375m to finish. Meanwhile: AMRAP of: A) 10 Toes to bar 250m Run 18 Deadlift 70/45 B) 10 Toes to bar 250m Run 18 Box jumps 24/20” An intentionally confusing style of AMRAP where you must alternate between the two workouts on each round -- In support of a confusing and frustrating time in Kate’s life, that sh

Metcon: Every 6 minutes for 5 rounds: 250/200m Row 15 Bench press 62.5/42.5 10 D-Ball cleans 150/100# *Score is your slowest round. Conditioning: 5 Rounds for time: 100’ Farmers carry AHAP 5 Front squats @BW Competition: Weightlifting: 8 x 50’ Sled push *Building across *As heavy as you can possibly go without stopping, rest as needed 6 x 50’ Sled push 2010 *As fast as possible *Go every :45

As we embark on the start of the official CrossFit season, we’re excited to see so many people who have registered to compete in the Open for the first time! Each year, the Open is used as a benchmark for your health and fitness goals, allowing you an opportunity to get out of your comfort zone and share the camaraderie of the 200+ Torians who will give it all they’ve got. Your goal should be unique for you, and even logging five scores for the Open is a great goal if you hav

Join us on Sat the 17th of Feb for an all pink WOD for Kate and all our amazing Torian girls! Show your support by attending any of our Saturday morning classes dressed in your best pink outfit, and donating a gold coin at the door. All the money raised will go to the McGrath Foundation that support over 50,000 families affected by breast cancer. As Kate takes up her fight against cancer it’s a great reminder that we all have a story, a struggle, or know someone close to us w

Metcon: For time: 5-4-3-2-1 reps: Rope climb 15’ 50-40-30-20-10: Wall balls 9/6 (10’) 100–80–60–40-20 reps: Double unders [27 min cap] Conditioning: 2 Rounds for time: 500m Row 400m Row 300m Row 200m Row 100m Row 50 cal Assault bike *Rest 1 min b/t reps *Rest 5 min b/t rounds Competition: Gymnastics: For time: 21-15-9 reps: GHD sit-up *100’ Handstand walk after each round For time: 21-15-9 reps: GHD sit-up *10 Bar muscle-up after each round Weightlifting: 3x15 Upright BB row

“Open Workout 17.3” Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of

We're very excited to announce the latest addition to our all-star cast of coaches, Jesse 'Tha Monstar' Williams - Olympic Weightlifting & Strength Coach. Jesse is an accomplished Indigenous Australian athlete, winning two National Football Championships at the University of Alabama, and claiming victory in the Super Bowl XLVIII with the Seattle Seahawks. Not only an Ex-Professional athlete, Jesse is stage 4 kidney cancer survivor, motivational speaker and a high-performance

This month on ‘Meet the Members’ we’ve got Emma Wendland. Emma is a Mental Health Registered Nurse who rehabilitates servicemen and women who have returned from deployment and dealing with issues such as PTSD, depression and anxiety. After watching the 2017 CrossFit Games, Emma decided to give CrossFit a try and, five months in, has not looked back. She began with a month of the beginner classes, before becoming a regular attendee of the 12 noon class with the infamous luncht

Strength: Find a 2RM Deadlift *Must be double overhand, not TnG [15 min] Metcon: For time: 10-1 reps: DB Snatch RH 20/15 DB Snatch LH 20/15 Lat burpee over DB *Start with any hand any round [15 min] Conditioning: For time: 400m D-Ball front rack carry 100/65# *Every break, inc lapping the ball, = 10 D-Ball power cleans Competition: Weightlifting: 2 Front squat + 1 Jerk *Warm up well and then find a heavy single for the day 8x4 Hang clean high pull *AHAP 4x4 Hang clean shrugs

“Forbes-y The Kid” EMOM for 28: 1st: 4 Muscle ups + 2 Thrusters 80/55 2nd: 19 (14) cal Row 3rd & 4th: 90’ Handstand walk *At 28:00 For time: 28 Bar facing burpees [3 min cap] Conditioning: For time: 100 cal Assault bike *EMOM, starting at 0:00, 7 Box jump overs 24/20” Competition: Gymnastics: 5 Rounds for time: 100’ Sled push empty 10 Strict handstand push-ups