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Partner WOD – FOR TIME 1km run 40 TTB 40 Push ups 40 KB Swings (24/32) 400m run 30 TTB 30 Push ups 30 KB Swings 200m run 20 TTB 20 Push ups 20 KB Swings 100m run 10 TTB … Continued

Push Jerk from racks – 3 x 3 @ 80% Behind the neck Spilt Jerks from racks – 4 x 3 @ 60% of push jerk snatch grip   DB Shoulder Press – 5 x 6-8 (choose a weight you … Continued

    Strength – Build to a heavy 3rm Thruster – Max unbroken Handstand Walk   Conditioning – 10 min AMRAP ascending ladder 2 Deadlifts (50/70) 2 Burpee over bar 2 Pull ups   * Increase reps by 2 each … Continued

  Strength – Back Squat 3 x 8 @ 75% Conditioning –   3 min AMRAP:   5 Snatches (45/70) 10 Toes to Bar 30 Double Unders   FOR TIME:   15/12/9 Thruster (35/50) Ring dips Overhead plate sit ups … Continued

  Strength – Push press 3 x 8 75%   Conditioning – 14min AMRAP   10 OHS (40/60) 15 KB Swings (16/24) 20 Hand release Push ups 25 Sit ups 30 Double Unders 400m run

Snatch Balance – 5 x 5 can go up in weight keep light Snatch Pull – 6 x 3 @ 90% Snatch – 8 x 2 @ 70% Power Snatch – 3 x 3 @ 70%   Sots Press – … Continued

  Partner WOD   4 Rounds For Time   30 Wallballs (6/9) 30 Deadlifts (35/50) 30 Hang Power Cleans 30 Shoulder to Overhead 30 Back Squats 30 Burpee to target   200m relay (relay means one partner goes and comes … Continued

  Strength – Hang Clean 4x 2 @ 75-85% Front Squats 5 x 8 @65% Conditioning – 8min AMRAP   2 Thrusters (45/70) 6 Bar muscle ups 10 KB swings (16/24) 12 Wallballs (6/10)

  Strength :   Deadlifts 5 x 8 @ 65%   Conditioning: For Time   50 Double Unders 40 sit ups 30 pull ups 20 Cleans (35/50) 10 Burpees Toes to Bar 5 Squat Snatches (35/50)   200m run

  Strength: Push Press 5 x 8 @ 65%   Conditioning: 15min Amrap   20 DB Snatch (15/20) 20 DB Thruster (15/20) 20 DB Lunges 20 Toes to Bar 400m Run

Strength – Back Squats 5 x 8 @ 65% Back Squats 6 x 4 Conditioning – 12min AMRAP 2 Power Clean (40/60) (30/40) 2 Front Squat 2 Push Press 10 Burpee over the bar 100m run 4 Power Clean (40/60) … Continued

Strength – Hang Snatch 4 x 2 @75/85% Conditioning – 3min AMRAP 10 Wallballs (6/10) 30 Double Unders 2min rest then For Time: 21/5/9 Deadlift (70/100) TTB Hand Release Push Ups

FIVE BY FIVE In partners 5min AMRAP 10 Deadlift (40/60) 10 TTB 5min AMRAP 10 Wallballs (6/10) 10 Double unders 5min AMRAP 10 Power cleans (40/60) 10 Pull ups 5min AMRAP 200m relay sprints

  Clean Pull – 5 x 3 @ 90% Jerk from rack – 5 x 2 @ 50% working on speed and tech Hang Squat Clean – 10 x 2 @ 40% Clean & Jerk – 6 x 2+1 @ … Continued

Strength – Power Snatch – 4 x 3 @65/75% Conditioning – 4 Rounds for time 5 Deadlift (35/50) 10 Hang Cleans 15 Hand release push ups 20 Wallballs (6/10)

Strength – Back Squats 5 x 60%, 3 x 60%, 1 x 70%, AMRAP x 75% Bench Press 5 x 8 Conditioning – For Time 200m run 20 Overhead squats (40/60) 200m run 20 Box Jumps (20/24) 200m run 20 … Continued

Strength – Deadlift 5 x 60%, 3 x 60%, 1 x 70%, AMRAP x 75% Conditioning – 8 min Ascending Ladder 1 Snatch (45/70) 10 TTB 10 Burpees 40 Double Unders *Continue up the ladder adding 1rep each round to … Continued

  Strength – Push Press 5 x 50%, 3 x 60%, 1 x 70%, AMRAP x 75% Conditioning – 9 min AMRAP   15 pull ups Push ups 10 Thrusters (25/40) 100m Run   15 pull ups 10 Thrusters (35/50) … Continued

For Time 1km run 50 Wallballs (6/10) 50 TTB 50 Deadlifts (55/80) 50 HSPU/ Push up 50 Pull ups 50 Thrusters (35/50

Power Cleans – 4 x 5 @ 60% Hang Clean (Power) – 3 x 5 @ 40% of power clean Squat Clean – 3 x 3 @ 40% of power clean Clean Pulls – 4 x 3 @ 110%, use … Continued

Strength – Back Squat 3 x 10 @70% Conditioning – 10 min AMRAP Ascending Ladder Buy in 400m run 1 squat clean (65/90) 5 Bar muscle ups 10 Box Jump over • Continue up the squat clean ladder by one … Continued

  Strength – Deadlifts 3 x 10 @70% Conditioning – 4 Rounds for time 3 Snatch (40/60) 6 Burpee over bar 9 TTB 12 Wallballs (6/10) (COMP SQUAD EXTRAS) 3 x 6-10 Weighted sit ups 3 x 12cal Air Dyne … Continued

  Strength – Push Press 3 x 10 @70% Conditioning – 9 min AMRAP 10 Ground to Overhead (55/70) 20 Lunges 30 Sit Ups 40 Double Unders (COMP SQUAD EXTRAS) 3 x 300m Rower sprints 3 x 12 strict leg … Continued

  Strength – Paused Clean 4 x 2 @65/75% *Paused at the top of the knee for 3 secs before continuing lift Front Squats 3 x 10 @70% Conditioning – 3 Rounds for time 5 Overhead Squat (45/70) 10 Chest … Continued

Strength – Paused Snatch 4 x 2 @65/75% *Paused at the top of the knee for 3 secs before continuing lift Conditioning – 15 min AMRAP Ascending Ladder 5 Deadlift (45/60) 5 Power Clean (45/60) 5 TTB 5 Box Jump … Continued

  Power Cleans – 4 x 5 @ 60% Hang Clean (Power) – 3 x 5 @ 40% of power clean Squat Clean – 3 x 3 @ 40% of power clean Clean Pulls – 4 x 3 @ 110%, … Continued

30 min AMRAP (in partners) 1km run 200 double unders 100 Air squats 50 sit ups 25 Burpee TTB 10 Deadlifts (90/130)

Strength: Hang Clean 4 x 3 @65/75% Front Squat 5 x 10 @60% Conditioning: 6 min AMRAP 20 Burpees 20 KB Swings (16/24) 10 chest to bar 10 TTB

This is a massive Eternal MMA card with 4 of our team fighting.   Scott Hewish is making his debut for us after an impressive win on wimp 2 warrior, the work this guy has out in is awesome, keep … Continued

  Strength – Push Press 5 x 10 @60% Conditioning – 7 min AMRAP 10 Hang cleans (35/50) 10 Burpee over the bar 40 Double unders

Some great action from Tuff N Nuff in Las Vegas. Flore coming away with a solid win.  

Strength –Deadlift 5 x 10 @60% Conditioning – For Time: 600m run 30 DB Snatch (15/25) 30 TTB 400m run 20 DB snatch 20 Pull ups 200m run 10 DB snatch 10 chest to bar 100m run 5 DB snatch … Continued

  Strength – Hang Snatch 4 x 3 @65/75% Bench Press 5 x 3 Conditioning – 3 Rounds for time 400m run 30 Wallballs 30 Sit ups 30 Hand release push ups

  Strength – Back Squat 5 x 10 @60% Conditioning – 8min AMRAP 5 Deadlifts (45/70) 5 Clean & Jerk “ 10 Toes to Bar 10 Burpee over bar 20 Double Unders

“ANGIE” In partners 100 pull ups 100 push ups 100 lunges 100 squats Buy out 1km Run & 1km Row can be shared however you want

Olympic lifting: Week 1   Snatch – 3 x 4 Paused 3sec above the knee @ 40% Snatch grip deadlift – 3 x 10 @ 40%   Core Work – Strict GHD’s half way straight legs 3 x 10 – … Continued

Strength – 10 min EMOM ODD – 1 x Power clean, 2 x Front Squats, Push jerk EVEN – HSPU x 6-10 Conditioning – 5 Rounds for time 4 Muscle ups 6 Thrusters 8 Burpee to bar 10 Toes to … Continued

  Strength – 10 min EMOM ODD – 1 x Power snatch, Drop snatch, paused overhead squat EVEN – Ring dips x 7-10 reps   Conditioning – 12 min AMRAP 1 Clean & Jerk (60/80) 15 Pull ups 10 Burpee … Continued

Strength – 10 min EMOM ODD – 1 x Cluster + 2 x Thrusters EVEN – Muscle ups x 3-5 reps Conditioning – 6 min AMRAP 10 Deadlifts (45/60) 10 Box Jumps (20’/24’) 30 Double Unders 3 min AMRAP 5 … Continued

  Strength – 10 min EMOM ODD – Clean complex (Deadlift, Hang power clean, hang squat clean, split jerk)   EVEN – Chest to Bar pull ups x 6-10 reps   Conditioning – 15 min AMRAP   30 Wallballs 20 … Continued

  Strength – 10 min EMOM ODD – Snatch Complex (snatch pull, hang snatch, overhead squat) EVEN – 30 sec max double unders   Conditioning – 12 min AMRAP Ascending Ladder 5 Cleans (35/50) 5 Pull ups 5 Thrusters 5 … Continued

  Conditioning:   For time:   100 Double Unders 10 Bar muscle-ups 20 Overhead Squats 60/40kg 30 Toes-to-bars 40 Power Cleans 60/40kg 50 Burpees

Strength / Stability: 3 Rounds 12 Single Leg KB Deadlifts 24/16kg 12 KB Halo 16/8kg Conditioning: 3 Rounds In 2min Complete Row 400m/300m Max DB Man Makers 12.5/5kg *Rest 3min between rounds

  Strength/Stability:   3 Rounds   *For Quality*   12 KB Arm Bar (6L/6R) 12 DB Bulgarian Split Squats (6L/6R)   Conditioning:   800m Run   Then 5 Rounds   10 Box Jumps 12 KB Swings 24/16kg

  Gymnastics / Tech:   Ring and Bar Muscle Ups   Conditioning:   AMRAP 7min   25 Double Unders 5 Burpee Ring Muscle Ups

Strength/Conditioning: Tabata Barbell Tabata deadlift, 85/60kg Tabata hang power clean, 62.5/45kg Tabata front squat, 40/30kg Tabata push press 30/20

  Gymnatics / Tech:   Handstand Walk and Rope Climbs   Conditioning:   7 rounds for time of:   10 Handstand Push-ups 2 Rope Climbs

Olympic Lifting   Snatch Complex – 1x Power snatch, 1x hang snatch, 1x Overhead Squat (Build to a heavy in 20 mins)   Snatch Pulls – 5×3 @90% Chaos squats – 5×5   Snatch Grip behind the neck press – … Continued

  Gymnastics:   15min To Find Max Height Box Jump   Conditioning:   200m DB Farmers Carry 22.5/15kg 30 Deadlifts 80/60kg 15 Box Jumps 600m DB Farmers Carry 22.5/15kg 15 Box Jumps 30 Deadlifts 80/60kg 200m DB Farmers Carry 22.5/15kg

  Strength: 15min To find 1RM Squat Clean   Conditioning:   In Pairs – AMRAP 12min   200m Run 8 KB Swings 32/24kg 6 Hang Power Cleans 52.5/35kg

Strength: 15min To Find 1RM Split Jerk Conditioning: 21 – 15 – 9 – 6 – 3 Wallballs 9/6kg Toes To Bar

  Conditioning:   Allstar Affiliate Series 2017 – Workout 2 “POPCORN”   AMRAP 7min   Part A:   3 Rounds of 250m Row 15 Lateral Burpees over Rower 25 Power Snatches 35/25kg   Part B: In Remaining Time – Max … Continued

  Strength: 20min to Find 1RM Deadlift   Conditioning:   For Time:   50 Push Ups 30 Pistol Squats 40 Push Ups 20 Pistols 30 Push Ups 10 Pistols

  Tech/Gymnastics: Pistol Squats Conditioning: 5 Rounds 2-minute rounds of: 3 Rope Climbs Row for calories Rest 2min Between Rounds

Strength:   20min To Find 1RM Backsquat   Conditioning:   21 – 15 – 9   Alt DB Snatch 22.5 / 15kg Pull-Ups

Conditioning:   “Gamebredderall 4009 (Adderall V2)”   0-10min – 1.6km Run Then,   Max Hang Power Cleans 62.5/45kg 10-13min – Rest   13-20min – 800m Run Then,   Max Power Snatch 52.5/35kg 20-23min – Rest   23-27min – 400m Run … Continued

  Conditioning:   For Time   60 Double Unders 50 Walking lunges 40 Wallballs 9/6kg   10m (30ft) Handstand Walk   Row 800m/600m   10m Handstand WALK   40 Wallballs 50 Walking lunges 60 Double Unders

  Strength:   5 Rounds for Quality   10 Hollow Rocks   15 Glute Bridges 60/40kg   Conditioning:   For Time:   30 Ring Muscle Ups

  Tech / Gymnastics: Handstand Walk / Handstand Push Ups   Conditioning:   For Time:   400m DB Farmers Carry 22.5/15kg   Then   5 Rounds   8 Bar Facing Burpees 8 Deadlifts 80/50kg   Then   400m DB Farmers … Continued

  Strength:   EMOM 8min 1 Hang Snatch   Conditioning:   21-15-9   Power Snatch 52.5/35 Box Jumps

  Strength:   Deadlift 2 – 2 – 2 – 2   Conditioning:   “Helen”   3 rounds   400m Run 21 Kettlebell Swings, 24/16kg 12 Pull-ups

Conditioning:   DVB For time:   Run 1 mile with a 20-lb. medicine ball Then,   8 rounds of:   10 wall-ball shots 1 rope climb Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball … Continued

  Conditioning:   A) For Time 21 – 15 – 9   Cal Row Hang Power Clean 60/40kg*   *5 Burpees every time you drop the bar   B) Optional: For Quality   10 – 1 Deadball over Shoulder Strict … Continued

  Week 12   Singles: – work up to a RPE of 10 (AKA 1RM week!)   Snatch – heavy single Clean & Jerk – heavy single Jerk from Blocks/Rack – heavy single, see what you can get Overhead Squat … Continued

  Strength: Deadlift   3 – 3 – 3 – 3   Conditioning:   3 Rounds   10 Toes to Bar 15 Burpee Box Jumps 20 Alternating Pistols

  Gymnastics / Tech:   Rope Climb Tech   Conditioning: EMOM 15   1st Min: 3 Rope Climbs 2nd Min: 12 Push Press 60/40kg 3rd Min: 35 Double-Unders

  Strength:   Backsquat 3 – 3 – 3 – 3   Conditioning: 4 Rounds   15 Ring Dips 30 Sit Ups Run 400m   *Optional RXD+ Perform with 15/10kg weight Vest

  “Gamebred Deck of Cards” In Pairs (or Two of a kind)   ♠️ Front Squats ♥️ Bar Facing Burpees ♦️ Sit Ups ♣️ Power Snatch     10 = 10 Reps Jack = 11 Reps Queen = 12 Reps … Continued

  Week 11   Power Clean & Power Jerk – 4 x 1 @ 85% Clean & Split Jerk – 4 x 1 @ 95% Spilt Jerk from Rack – 4 x 1 @ 90% Clean Pull – 5 x … Continued

  Tech:   Bar Muscle Up / Pull Ups   Conditioning: In Pairs –   10 Rounds   3 Bar Muscle Ups 15 Wall Balls 9/6kg

Strength:   Barbell Roll Outs   6 – 6 – 6 – 6   Conditioning:   AMRAP 6min   50 KB Swings 24/16kg Max Cal Row

  Strength:   Deadlift   5 – 5 – 5 – 5   Conditioning:   On an 8-minute running clock, perform 1 minute each of:   1min Max Box Jumps 1min Max Hand Release Push Ups 1min Max Double Unders … Continued

  Week 10 Increase RPE to 9+   Drop Snatch – 4 x 3 (Bar or light weight) Snatch – 4 x 1 @ 95% Snatch Pull – 3 x 3 @ 120% Hang Squat Snatch – 4 x 3 … Continued

  Strength:   For Quality   A)   40-30-20-10 reps for time of:   Bent Over Row 35/25kg   Sit-ups   Then   B)   “The Shred Strong ARM-RAP Challenge”   In 2min Complete   10 Bench Press @ 3/4 … Continued

Strength: Backsquat 5 – 5 – 5 – 5 Conditioning: For Time 100 Double Unders 1km Row 100 Wallballs 15min Time Cap

  Strength:   Tabata Sit Ups   Tech/Gymnastics:   Muscle Ups   Conditioning:   12min EMOM   1st Min: 5-10 kipping/butterfly pullups or 5-15 CTB or 3-6 ring MU   2nd Min: 20 second L-sit hold 3rd Min: 5-8 pistols/leg

  Conditioning:   “DT”   5 Rounds   12 Deadlift 70/50kg 9 Hang power clean 70/50kg 6 pound Push jerk 70/50kg   *Time cap 16min   In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, … Continued

  Conditioning:   “Whitten”   Five rounds for time of:   22 Kettlebell swings 32/24kg 22 Box jump Run 400 meters 22 Burpees 22 Wall ball shots 9/6kg   Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the … Continued

  Week 8   Increase RPE to 8-9   Drop Snatch – 5 x 5 (Bar or light weight)   Snatch – 5 x 1 @ 90%, precision Snatch Pull – 3 x 3 @ 115% Hang Squat Snatch – … Continued

  Strength:   a) 5 Rounds for Quality   6 Strict Toes To Bar 8 Bench Press @ Bodyweight   b) Optional   For Time: 100 Sit Ups

Strength:   Deadlift 3 – 3 – 3 – 3   Conditioning:   10 rounds for time of:   5 power cleans 70/50kg 10 walking lunges

Conditioning:   From 0:00-3:00, perform 3 rounds of:   1 Rope Climb 6 push-ups 9 squats   From 3:00-6:00, perform 3 rounds of:   1 Rope Climb 8 push-ups 12 squats   From 6:00-9:00, perform 3 rounds of:   1 … Continued

Strength: Muscle Snatch 1 – 1 – 1 – 1 – 1 Conditioning: AMRAP 6min 2 Wall Walks 30 Double Unders Rest 3min Then AMRAP 6min 10 Toes to Bar 3 Power Snatch 62.5/45kg

  HERO WOD “PK”   5 rounds for time of:   102.5/75kg back squats, 10 reps 125/90kg deadlifts, 10 reps 400-meter sprint   Rest 2 minutes   U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. … Continued

Dumbbell Curls 12-12-12-12-12 Super set with 2 x Sled push @ bodyweight

  Strength:   Romanian Deadlift 3-3-3-3   Conditioning:   AMRAP 12mins   400m run 20 x single arm overhead lunges 22.5/15kg 8 x deadlifts 85/60kg

Strength: Double Under Tech Conditioning: 1-10 Bench press @ bodyweight Perform 30 Double Unders after each set

  Strength:   Find 1rm Squat Clean   Conditioning: 21, 15, 9 Wall Balls 10/6kg Pull ups

Hero Wod “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

  Strength:   Front Squats   3-3-3-3   Conditioning:   3 Rounds For Time 3 Snatches 80/50kg 3 Rope Climbs

Tech: Bar Muscle Ups Conditioning: For time: 10 Box jump overs 24/20″ 10 Thrusters 62.5/42.5 10 Power cleans 92.5/55kg 10 Toes to bar 10 Bar muscle-ups 10 Toes to bar 10 Power cleans 92.5/55kg 10 Thrusters 62.5/42.5 10 Box Jump … Continued

  Conditioning:   “Incredible Hulk”   20min AMRAP of:   5 x Deadlifts 5 x Hang Power Cleans 5 x Front Squats 5 x Push Press 5 x Back Squats   Male Rx: 52.5kg Female Rx: 35kg

  Conditioning:   10 Rounds:   20 Cal Row Rest 1:00 between rounds

  Conditioning:   “Elizabeth”   21 – 15 – 9   Squat Cleans (62.5/45kg) Ring Dips

Strength: Strict Press 5 – 5 – 5 Conditioning: 15 – 12 – 9 – 6 – 3 Deadlifts 102.5 / 65kg OH Plate Walking Lunge 20 / 10kg

  Conditioning:   10 1-minute rounds of:   3 Thrusters 85/55kg 1 Sled Drive 60/40kg   Max reps of chest-to-bar pull-ups Rest 2 minutes between rounds.

  Week 5:   Snatch Balance – 5 x 5 can go up in weight keep light Snatch Pull – 3 x 6 @ 90% Snatch – 5 x 4 @ 70% Power Snatch – 5 x 4 @ 70% … Continued

Tech/Gymnastics: Ring Muscle Ups Conditioning: 5 Rounds 10 Power Snatches 42.5/30kg 10 Box Jump Overs 24/20″ 1 Ring Muscle Up

Strength: Back Squat 5 – 5 – 5 – 5 – 5

Strength:   10 – 10 – 10   Turkish Get Up 24/26kg   Conditioning:   “Filthy 50”   50 x Box Jumps (24/20″) 50 x Jumping Pull ups 50 x KB Swings (16/12kg) 50 x Walking Lunges 50 x Knees … Continued

  “Palmer”   ‘The Combat Wombat’   5 Rounds 2 Deadlifts 160/120kg 3 Ring muscle ups 10 Pull ups 15 Box Jumps 24/20″   Private Scott Palmer was serving with the Special Operations Task Group in Afghanistan when he tragically … Continued

  Conditioning:   For Time:   Run 800m   8 Strict Muscle Ups Run 400m 4 Strict Muscle Ups Run 200m 2 Strict Ring Muscle Ups

Conditioning: “Fran” 21 – 15 – 9 Thrusters 42.5/30kg Pull Ups

  Strength: Find 1RM Hang Squat Snatch   Conditioning: Max Cal Air Bike in 1 min  

  Strength:   Front Squat   5 – 3 – 1   Conditioning:   In teams of three/four, complete as many rounds as possible in   24 minutes of: 20 KB Snatch 24/16kg 20 Box Jumps 20 Sit-Ups   Rest … Continued

  Conditioning:   “Hoppy”   AMRAP 17Min   21 Lateral Bar Burpees 16 Box Jumps or Step Ups 8 Front Rack Forward Lunges 60/40kg 3 Ground to Overhead 60/40kg     Corporal Mathew Hopkins – Australian Army   When in … Continued

Strength: Tabata Hollow Rocks Rest 1min Tabata Plank Hold Conditioning: 3 Rounds Run 800m 8 Bar Muscle Ups

  Strength: Deadlift @ Body Weight 5 – 5 – 5 – 5 Superset with Sled Push @ Body Weight Conditioning: 21 – 15 – 9 Toes to Bar Wall Balls 9 / 6kg

Tech/Gymnastic:   Rope Climb   Conditioning:   5 Rounds   1min Box Jumps 1min Rope Climbs 1min Burpees   1min Rest

  Strength / Conditioning:   “Big Clean Complex”   6 Sets for Max Load   High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean … Continued

  Conditioning:   “Adderall”   0-10min:   1 Mile run then in remainder of time: Max Clean N Jerks 62.5/45kg   10-13min:   Rest   13-20min:   800m run then in remainder of time:   Max Power Snatches 52.5/35kg   … Continued

  Strength:   Bench   10 – 10 – 10 @ Body Weight   Then DROPSET   Conditioning:   In Teams Of 2 or 3 Row 5km

  Gymnastics / Tech:   Freestanding Handstand Push Ups   Conditioning:   4 Rounds   In 3 Min Complete   12 Thrusters 42.5/30kg 24 KB Swings 24/16kg Max Double Unders   Rest 2 min

Gymnastics/Tech: Kipping/Butterfly Pull Ups Conditioning: AMRAP 16min 800m Run Then 21 – 15 – 9 Power Snatch 40/30kg Pull Ups Handstand Push Ups

Strength: Deadlift 3 – 3 – 2 – 2 – 1 Conditioning: 3 Rounds 15 Burpee Box Jumps 15 Toes to Bar 15 Deadlift 102.5/70kg

Conditioning: “Badger” 3 Rounds: 30 Squat Cleans (42.5/30kg) 30 Pull Ups 800 Meter Run In honour of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007

  Strength:   Find 1rm Snatch   Conditioning:   For Time – Run 2km

Gymnastics/Tech:   Double/Triple Unders   Conditioning:   100 Double Unders 10m Walking Lunge* 25 Wall Balls 9/6kg   10 Triple Unders 25 Wall Balls 9/6kg 10m Walking Lunge*   100 Double Unders

CF4009 Athlete Announcement.   Massive congratulations Kirsti Schwartz,   Kirg has officially placed First in her category for the 2017 Masters League Online Qualifier !   She has done us all very proud and now as of yesterday been presented … Continued

  Gymnastics/Core:   Tabata – Plank Tabata – Dish Hold   Conditioning:   5 Rounds:   9 Power Cleans (62.5/45kg) 15 Push-ups 21 Squats 200 Meter Run

  Conditioning:   “The Seven”   Seven rounds of:   7 Handstand push-ups. 7 Thruster 62.5/42.5kg 7 Knees to elbows 7 Deadlift 110/75kg 7 Burpees 7 Kettlebell swings 32/24kg 7 Pull-ups

  Strength:   Find 1 RM – Clean and Jerk   Conditioning:   For time – Row 1km

Gymnastics: For Time 15m Handstand Walk Conditioning: 2 Rounds (Individual or Pair) 200m Pinch Grip Farmers Carry 10/5kg (x2 Plates) 50 Sit Ups 40 Push Ups 30 Deadlifts @ Bodyweight 20 Box Jumps 10 Cal Row

  Strength:   EMOM 8min   3 Strict Press   Conditioning: AMRAP 20min   Run 400m 3 Bar Muscle Ups 9 Target Burpees 6″ 12 Pistol Squats

  Strength:   Weighted Ring Dips 3 – 3 – 3   Conditioning:   21-15-9   Dumbbell snatches 22.5/15kg Ring dips

Strength: Hang Squat Clean 3 – 3 – 3 – 3 Conditioning: EMOM 16min 1st Min 12 KB Goblet Lunges 24/16 2nd Min 12 KB Swings 24/16kg 3rd Min 12 DB Box Step-Ups 22.5/15kg 4th Min 50s Plank Hold (elbows)

  Conditioning:   “Schmalls”   Run 800 meters   Then two rounds of:   50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 24kg 10 Handstand push-ups   Then, Run 800 meters.     U.S. Marine Corps Staff Sergeant … Continued

  This is what hard work looks like. Aaron came back after a heart scare, with bad knees and not very mobile. He has dropped so much weight we have lost count, he is now able to doing spinning back … Continued

  Strength:   Part A) Find 2 RM Snatch   Part B) 4 Rounds for Quality   10 Bench Press @ Body Weight 5 Tyre Flips

Gymnastics/Tech: For time 15 Strict Ring Muscle Ups Conditioning: 8min AMRAP Run 200m 8 Chest to Bar Pull Ups 6 Box Jumps 36/24inch

  Strength: EMOM 8min   Hang Power Snatch   Conditioning:   40-30-20-10 reps for time of:   Wall-balls 9/6kg Double Unders

Ladies and Gentlemen, lets join together and welcome the latest addition to the CrossFit 4009 Coaching staff Kristy K-Fed Fedderson.   Kristy will be taking the Monday Wednesday afternoon sessions. Make sure you get in and do a session with … Continued

  Gymnastics/Tech:   Max Distance Handstand Walk   Conditioning: 3 Rounds   5m Handstand Walk 15 Toes to Bar 12 Hang Power Cleans 42.5/35kg   https://www.youtube.com/watch?v=I5p2VVDupq8

  Conditioning:   In Teams of 2 800m Run   Then   150 Wall Balls 9/6kg 100 Cal Row 75 Sit Ups 50 Power Snatch 62.5/40kg

  Strength:   A) Front Squat   5 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1   B) Max Effort Plank Hold

  Strength:   Weighted Pull Up 3 – 3 – 2 – 2 – 1 – 1   Conditioning:   4 Rounds   10 Cal Row 10 Lateral Burpee Over Rower 1 Rope Climb 15ft

  Gymnastics / Tech: Toes to Bar   Conditioning: AMRAP 8min   30 Double Unders 6 Toes to Bar 9 Push Jerks 52.5/35kg

  Conditioning: “King Kong”   3 Rounds   1 Deadlift 206/147kg 2 Muscle Ups 3 Squat Cleans 113 / 70kg 4 Handstand Push Ups

Conditioning: “Partner DT” In Pairs 10 Rounds 12 Deadlifts 70/50kg 9 Hang Power Cleans 70/50kg 6 Push Jerks 70/50kg ***Alternating Rounds***

Strength:   Work Up To A Heavy Snatch Balance Conditioning:   AMRAP 12min 6 Power Snatch 70/50kg 4 Ring Muscle Ups   https://www.youtube.com/watch?v=XuFaD1sAVGI

  Gymnastics/Tech: Rope Climb   Conditioning: 4 Rounds   Run 400m 8 Hang Squat Cleans 52.5/35kg 2 Rope Climbs

  21-18-15-12-9-6-3 reps for time of:   Ring dips 115-lb. overhead squats

  Strength: Backsquat 3 – 3 – 3 – 3 Conditioning: 4 Rounds 20 Power Cleans 42.5/30kg 15 Pull Ups

  Tech / Gymnastics:   Pistol Squats   Conditioning:   Row 600 meters 50 Alt DB Snatches 22.5/15kg Row 400 meters 35 Alt DB Snatches Row 300 meters 20 Alt DB Snatches

  Strength:   Push Press 1 – 1 – 1 – 1 – 1 – 1 – 1   Conditioning:   Max Cal Air Bike in 1min Max Cal Rowing in 1min

  Tech / Gymnastics:   15min to Establish – Max Horizontal Jump and Max Height Box Jump   Conditioning: AMRAP 16min   6 Burpees 1 Rope Climb 30 Double Unders

  Conditioning:   In Pairs   For time:   2km Row   Then   2 Rounds   55 burpees over bar 55 overhead squats 42.5/30kg 55 KB Swings 24/16kg 55 Medball Cleans 9/6kg

  Strength:   Power Snatch 3 – 3 – 3 – 3   Conditioning:   3 Rounds   200m Run 15 Hand Release Push-ups 15 Box Jump Overs *Rest 2min

Conditioning: “Fran” 21-15-9 Thrusters 42.5/30kg Pull Ups

  Strength: Tabata – Hollow Rock Rest 2min Tabata – Superman Tech/Gymnastics: ***For Quality*** 3 Rounds 10m Handstand Walk 10 Strict Toes to Bar   https://breakingmuscle.com/learn/the-importance-of-respecting-the-crossfit-process

  Strength: “CrossFit Total” Back squat 1 rep Shoulder Press 1 rep Deadlift 1 rep

We will be closed Tuesday so this is our way of honouring the Fallen. Come in Saturday to pay your respects to all soldiers with our Anzac day workout “Wood” Saturday 22nd April: 5 rounds for time 400m run 10 … Continued

Tech/Gymnastics: Handstand Push Up / Handstand Walk Conditioning: 10 Rounds In teams of 2 5 HPSU 10 Pull Ups

  Here we go again daily inspiration pic. There is something amazing about seeing other people set goals and crush them. Makes me want to do the same. NOW GO GET IT Strength: EMOM 10min 1 Power Snatch + 1 … Continued

We are well and truly back into it. Embrace the grind people……Enjoy your daily dose of inspiration.   Gymnastics/Tech:   Bar Muscle Up   Conditioning:   4 Rounds 30 KB Goblet Walking Lunges 24/16 7 Target Burpees 6” 3 Bar … Continued

    Enjoy this one and have a fantastic easter Strength: Overhead Squat 3 – 3 – 3 – 2 – 2 Conditioning: “Nancy” 5 Rounds 400m Run 15 Overhead Squats 42.5/30kg

Tech/Gymnastics: Pistol Squat Conditioning: EMOM 14min Odd: 5 Strict Ring Dips Even: 12 Pistol Squats

    Here is your daily dose of inspiration, enjoy the journey Strength: Deadlift 3 – 3 – 3 – 2 – 2 Conditioning: “Christine” 3 Rounds Row 500m 12 Deadlifts @ Bodyweight 21 Box Jumps

1km Run 50 KB Swings 24/16 400m Run 20 Burpee Box Jumps 400m Run 50 KB Swings 1km Run

  Gymnastics/Tech:   Ring Muscle Ups   Conditioning:   “Amanda” 9 – 7 – 5 Ring Muscle Ups Snatch 62.5/42.5kg

  Conditioning:   “Fight Gone Bad”   3 Rounds for Reps –   1min Wallballs 9/6kg 1min Sumo deadlift high-pull 35/25kg 1min Box Jumps 1min Push-press 35/25kg 1min Row (Cal) 1min Rest     In this workout you move from … Continued

In Pairs: 30 Rounds 5 Burpees 10 situps 15 squats *One partner completes a round relay style

Strength: Find 1 RM Front Squat Conditioning: AMRAP 8min 15 Wall Balls 9/6kg 10 Box Jumps 1 Bar Muscle Up

  Strength:   Find 1 RM Hang Snatch   Conditioning:   “Helen” 3 rounds for time of: 400m Run 21 Kettlebell Swings, 24kg /16kg 12 Pull-ups

  Strength   Deadlift 3 – 3 – 3 – 3 – 3   Conditioning: For Time –   Row 400m 15 Deadlifts 80/55kg 4 Rope Climbs Row 300m 12 Deadlifts 3 Rope Climbs Row 200m 9 Deadlifts 2 Rope … Continued

  10 rounds for time of:   9 Thrusters 35 Double-unders   M 95 lb. F 65 lb.   *There is a 40-minute   time cap. If the athlete does not finish all 440 reps within the time cap, their … Continued

  Strength:   DB Alt Bicep Curls 20 – 20 – 20 – 20 DB Renegade Row 10 – 10 – 10 – 10   Conditioning:   4 Rounds For Quality   15 Cal Row 15 Sit Ups 3 Wall … Continued

  Strength:   Bench Press   10 – 10 – 10 – 10 -10   Conditioning:   AMRAP 8min   35 Toes To bar 35 Box Jumps 35 KB Swings 24/16kg 200 Double Unders

  EMOM 7min   1 Hang Snatch   Conditioning:   3 Rounds For Time – 400m Row 6 Power Snatches 42.5/30kg 10m Overhead Walking Lunge 1 Rope Climb

  Massive congratulations to Alejandro. Taking out a couple of Gold medals on the weekend in his division, both from finishes. No stalling for this savage It has been amazing watching him come in and put his mind to the … Continued

  Strength:   Front Squat 5 – 5 – 5 – 5 – 5   Conditioning:   For Time –   21 Thrusters 35/25kg 9 Burpee Ring Muscle Ups 15 Thrusters 6 Burpee Ring Muscle Ups 9 Thrusters 3 Burpee … Continued

  Strength / Conditioning:   EMOM 20Min   1st Min: 30sec Plank 2nd Min: 10 Alt KB Snatch 24/16kg 3rd Min: 10 Push Ups 4th Min: 5 Strict Toes to Bar 5th Min: 15 Glute Bridges   *Movements are to … Continued

  Gymnastics/Tech:   15min to find Max Weighted Strict Ring Muscle Up   Conditioning:   7min AMRAP 12 Box Jumps 9 Thrusters 42.5/30kg 3 Strict Ring Muscle Ups

  Strength: Deadlift 3 – 3 – 3 – 3 – 3 (70% of 1rm)   Conditioning:   AMRAP 14min   Row 800m 50 Deadlifts 70/45kg 50 Double Unders 50 Sit Ups 50 Pistol Squats 50 Ring Dips 5 Rope … Continued

Strength: Strict Press 5 x 3 Conditioning: 3 Rounds 6 Power Cleans 62.5/42.5kg 9 Handstand Push Ups 50 Air Squats

Such a great weekend for the Gamebred team.   Juwaan won an absolute war via split decision was a great test for him, he showed massive heart to pull out the win, moving up to the number 2 position in … Continued

Conditioning: “Paul Pena” 7 rounds, (each for time) 100m sprint 19 kettlebell swings 24kg 10 burpee box jumps 24” Rest 3 minutes” Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from … Continued

The team have made weight.   These guys have done everything asked of them never a negative word or argument. They have conducted themselves as absolute champions. Win lose or draw is absolutely irrelevant to me, I could not possibly … Continued

Open Workout 17.3 WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior … Continued

Strength/Conditioning: For Quality… Back Squat 5 x 5 Bench Press 5 x 5 Bent Over Row 5 x 5 GHD Hold 5 x 30sec *You can superset any/all of these together as you like *Working sets should be no more … Continued

Conditioning: For Time: Row 600m 10 Wall Balls Run 400m 10 Wall Balls Row 200m 10 Wall Balls Run 100m

  Strength:   15min to Find 1RM Clean and Jerk   Conditioning:   AMRAP 8min 8 Clean and Jerks 62.5/42.5 8 Pistol Squats 8 Deadlifts 62.5/42.5

  Strength:   EMOM 12min 1st Min: 45sec Plank 2nd Min: 30sec Side Plank (Left) 3rd Min: 30sec Side Plank (Right) 4th Min: 45sec Hollow Hold   Conditioning: For Time –   100 Double Unders (Buy In)   Then 5 … Continued

Strength: 5 x 3 Overhead Squats Conditioning: For time – “Jackie” 1000 meter row 50 Thrusters 20/15 30 pull-ups

Saturday 4th March Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:  50-ft. weighted walking lunge  16 toes-to-bars  8 power cleans Then, 2 rounds of:  50-ft. weighted walking lunge  16 bar muscle-ups  8 power … Continued

Strength: 5 x 5 Bent Over Row *Superset with 30sec ring hold Conditioning: For Quality – 4 Rounds 20Cal Row 6 Strict Toes to Bar 8 Strict Ring Dips 12 GHD Back Extensions

Tech: Handstand Push Up Conditioning: For time – 5 Rounds 400m Run 10 Handstand Push Ups 2 Tyre Flips

Big shout out to this legend Aaron Adams . He come back to training after a health scare. I have watched him take control of his nutrition and consistently walk through these doors to put in the work.   He … Continued

  Today’s Wimp 2 Warrior session was all about the art of the takedown, we even went live for some fun rounds. Keep drilling until they look like this young guns, Juwaan is one of our up and coming fighters … Continued

  Strength:   5 x 3 Deadlift   Conditioning:   AMRAP 8min   2 Rope Climbs 10 Deadlifts 55/35 6 Power Snatches 55/35 Rope Climb Tips   Optional: 4 Rounds for quality (Try All UB) 2 Sled Push 5 Strict … Continued

Strength: 5×5 Front Squat Conditioning: 3 Rounds 20 Cal Row 15 Wall Balls 40 Double Unders

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men … Continued

Strength/Conditioning: 5 Rounds for Quality 10 Bench Press 20 Alt Bicep Hammer Curls 10 Wall Balls Then Establish Max Air Bike Cals in 1min *Take your time with this workout and focus on perfect reps smooth and slow. Rest between … Continued

  Conditioning:   In Pairs:   3 Rounds 50 Cal row (25/25) 40 Sledge Hammers 30 Sync Air Squats 20 Sync Box Jumps 10 Sync Power Cleans 45/25kg

Tech: Handstand Walk / Handstand Push Up Conditioning: “DT” For time: 5 rounds 12 Deadlifts 70kg/50kg 9 Hang power cleans 70kg/50kg 6 Jerks 70kg/50kg Optional Extras: AMRAP 5min – 50 Triple Unders 10m HS Walk “In honor of USAF SSgt … Continued

  Strength:   Barbell Glute Bridges 5 x 8   Conditioning:   4 Rounds For Time   200m Run 10 Toes to Bar 15 KB Swings 20 Alt Pistols   Optional Extras:   EMOM 8min   Odd: 3 Burpee Bar … Continued

Tech: Ring / Bar Muscle Up Conditioning: For Time: 21 DB Squat Snatches 30/15 9 Box Jumps 15 DB Squat Snatch 30/15 15 Box Jumps 9 DB Squat Snatches 30/15 21 Box Jumps *8 min Time Cap*

Conditioning: In Teams of 2 2 Rounds 100 Double Unders 60 Lunges 30 Push Press, 42.5/30kg Then 3 Rounds 50 Double Unders 30 Air Squats 15 Push Press 42.5/30kg Then 4 Rounds 30 Double Unders 15 Front Squats 42.5/30kg 10 … Continued

Strength: 15min to Find 1RM Front Squat Conditioning: In 3min complete Row 250m 14 KB Swings 24/16 10 Box Jumps 7 KB Swings Max Effort Burpees Rest 3 min and repeat 3 times.

Tech: Pistol Squat Progressions Conditioning: 21 – 15 – 9 Pistol Squats Handstand Push Ups Sit Ups

Strength: EMOM 10min 1x Power Snatch + 1x Squat Snatch (T&G) Conditioning: 5 Rounds 6 Power Snatches 52.5/30kg 2 Rope Climbs (8 Min Time Cap) Then *Optional* In remaining time Max Cal Row

Conditioning: Part A: 3 x 400m Run Rest 1:1 Part B: AMRAP 7min 12 Toes to bar 9 DB Squat Clean 25/15 6 DB Push Press 25/15

Strength: 5 x 3 Overhead Squat Conditioning: For Time: 3 Rounds 50 Double Unders 15 Wall Balls 15 Deadlifts 85/55 5 Muscle Ups

  March 11 Eternal MMA it is on. Our team is deep in camp. It is a new era for Gamebred Academy, while some may look behind to passed glories my vision is laser focused on the future. Get in … Continued

    Conditioning: In Teams of 2 1km Run Then 20 Rounds 5 Burpees 5 Power Snatches 52.5/35kg 5 HSPU 5 Box Jumps Partners will relay each round Run will be completed by both athletes

  Strength:   Bent Over Barbell Row 5 x 10   Conditioning: For Time   21 Hang power cleans 62.5/42.5kg 21 Sit Ups 100 Double unders 15 Hang power cleans 62.5/42.5kg 15 Sit Ups 75 Double unders 9 Hang power … Continued

Strength: Bench Press 3 x 12 Conditioning: “Wall ball Fran” 21 – 15 – 9 Wall balls 9/6kg Pull ups

Conditioning: EMOM 8min 1st Min: 1 Burpee + 1 Deadlift 2nd Min: 2 Burpees + 2 Deadlifts 3rd Min: 3 Burpees + 3 Deadlifts ECT. Rest 4 Min Then For time: 4 Rounds Run 200m 1 Rope Climb 15 KB … Continued

Conditioning: 5min AMRAP 5 Ring Dips 5 Strict Toes to Bar 10 Alt DB Snatch 25/15 (Focus on quality more than rounds) Rest 5 Min Then 7min AMRAP 30 Ground to Overhead 40/20 30 Ground to Overhead 62.5/35 30 Ground … Continued

Strength: Tabata Plank Hold Conditioning: AMRAP 14min 30 Cal Row 30 Push Jerks 52.5/35kg 30 Burpee Box Jumps 30 T2B 30 Pistol Squats

Conditioning: Run 800m 50 KB Russian Swings 24/16 50 Sledge Hammers 50 KB Snatches 24/16 50 Walking Lunges 50 Sumo Deadlift High Pull 40/25 50 Sit-ups Run 800m * If you have a chance, make sure we support our teams … Continued

Ok people it’s about to go down team Rowdy Bec Rawlings all the way.

  Technique: Rope Climb   Conditioning: 20Min EMOM   1st min: 10 Thrusters 42.5/25kg 2nd Min: 2 Rope Climbs 3rd Min: 15 Box Jumps 4th Min: Row 20/15 Cal 5th Min: Rest

Strength: 6min EMOM 1 Hang Squat Clean + 1 Front Squat Conditioning: For time: In Teams of 2 100 Wall Balls 75 Deadlifts 70/50kg 50 Pull Ups 75 Hand Release Push Ups 8m Handstand Walk *11 Min time cap*

  Strength: 6min EMOM   1 Hang Squat Snatch + 1 Overhead Squat   Conditioning: For time:   21 Power Snatch 50 / 35kg 21 Target Burpees 3″ 15 Power Snatch 60 / 40kg 15 Target Burpees 3″ 9 Power … Continued

    Here we go, Make sure you get out and support the team. THIS IS GOING TO BE EPIC Gamebred young guns, the future is here and it sure is bright.      

Conditioning: Part A In teams of 2 Row 2km *Must change every 500m Part B 7min AMRAP 50 Double Unders 10 Ring Dips 5 Deadlifts 70/50kg

Technique: Ring/Bar Muscle Ups Conditioning: 4 Rounds 200m Run 9 Toes to Bar 6 Squat Cleans 62.5/42.5 3 Ring Muscle Ups

Gamebred Young gun Juwaan Terekia winning a gold medal in a division of savages. This guys work ethic is amazing, here is the result. Big things coming this year

Conditioning: In Teams Of 2 50 – 40 – 30 – 20 – 10 Bar Facing Burpees Deadlifts 75/50kg KB Swings 24/16 *Run 400m between each set

Strength: 5 x 2 Snatch Balance Conditioning: 12min AMRAP 12 Power Snatch 52.5/30kg 12 Pull Ups 12 Overhead Squats 12 Toes To Bar

Strength: Work up to a heavy complex of 1 Push Press > 1 Power Jerk > 1 Split Jerk Conditioning: For Time: Row 1km Then 3 Rounds 30 Air Squats 25 Sit ups 20 Push Press 42.5 / 25kg 15 … Continued

Gymnastics / Tech: Handstand Push Up Conditioning: “Hells Playground WOD 4” In teams of two: For time 150 Alternating Wall Balls (alt every 15) 125 Double Unders 100 Deadlifts 70/50kg 75 Handstand Push Ups 2” Def 50 Hang Power Cleans … Continued

Gamebred Academy would like to give a warm welcome to the latest addition to the ever expanding coaching staff, John Leonard. Like most of us John came to training out of necessity with the discipline found in CrossFit being the … Continued

Gamebred is very happy to be able to announce the launch of our Powerhouse Pro-Team session every Thursday 4:30pm with Kickboxing legend Ian “Powerhouse” Jacobs. This man needs no introduction what so ever, an absolute legend in the game coming … Continued

Congratulations to our fearless leader. Brendan “Badger” O’Reilly has achieved what very few will a Black Belt in Brazillian Jiu Jitsu, under Bruno Lemos from Alliance Jiu-Jitsu Brisbane Australia. From everyone at Gamebred Academy we salute you, it is an … Continued

The 2016 Winter Wrestling Seminar is now live in the app and ready for bookings. Gary Jones from the Wrestling foundation is bringing his foundational program to Gamebred Academy. Head to Enrolments>Select a session>Book WorkShop>Select either single session or Full … Continued

Relentless Intensity, The battle cry of Brendan “Badger” O’Reilly. Follow our fearless leaders journey to 70kg. Can he make the transition? If you are wanting to book Badger for Pt’s, corporate team training or speaking engagements head to his new … Continued

The grappling sessions with Greg Dilella are really taking off. Everyone skill is starting to come along very nicely under the watchful eye of the Gorilla. Greg is a Brown Belt under Firas Zahabi. He has spent his whole time … Continued

Great result for Gamebred Academy at Lockdown Submission Grappling tournament 30-4-2016. Kain Old: Silver 105kg+ Greg “The Gorilla” Dilella: Gold 94kg Stone “Cold” Kolio: Gold 94kg Novice Brendan “Badger” O’reilly: Gold 84kg Tim “Timbo Slice” Zosh: Gold 70kg Ryan Bishop: … Continued

Gamebred welcomes Greg Dilella as our newest Brazilian Jiu-Jitsu teacher. Greg is a Brown Belt under Firas Zahabi from the head Tristar gym in Montreal, and we can’t wait to see him on the mats!

Hi Guys next Thursday the 7th April we have Jesse Wells starting massage every Thursday Evening from 4:00pm-8:30pm. Jesse is qualified in Remedial, Swedish and Reflexology Massage. Qualified through Endeavour College of Natural Health, one of the best natural therapy … Continued