Workout of the Day


There will be only one WOD class this Saturday and it will commence at 9am til 1030am. This is because we have the Barefoot Coconut nutrition workshop commencing at 11am. As far as I know there is one slot left remaining for the workshop, if you need details then ask me.

Warm up

Row 500m, Stretch and Mobilise


For time:

Complete 25 Unbroken Double Unders then:

  • Run 800m
  • 50 Box Jumps @ 20″/24″
  • Run 400m
  • 50 H/R Press ups
  • Run 800m
  • 50 KB Swings @ 16kg/24kg

Even if youve seen this video before, please watch it. It outlines exactly how a KB Swing should be performed. Lets stay honest guys and keep on top of our reps….No half reps.

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp