Workout of the Day

WOD 19.02.2019


It is that time of year again when “The Open” begins!!! The Open is the first stage of the annual CrossFit Games which is a worldwide competition that anyone can enter! For those of you who are wondering what its all about, do not let the word “Competition” put you off!

Hundreds of thousands of CrossFit enthusiasts enter “The Open” every year, however less than 1% of these participants make it through to the finals of the competition, so for most of us its a chance to soak up the atmosphere and enjoy the excitement that’s comes from taking part!

For the next five weeks, we will look forward to the release of one workout, every Thursday evening, which needs to be completed by the following Monday. You will complete the workout at the Box like any other, under the watchful eye of your “Judge” who will hold you accountable to required movement standards of the workout as well as encourage you to push to your limits! You will most likely be doing this alongside your buddies at the Box which makes it even better! To make things even more accessible to everyone, each week you will have the choice of whether to tackle the “Rx” version of the released workout, or to take on the “Scaled” version!

If you would like to take part then simply go to and sign up for $20! What have you got to loose?

During “The Open”, the schedule at the Box changes slightly. TEAM WOD will take place on a THURSDAY at the normal CLASS TIMES we have available on week days. OPEN GYM will happen on a FRIDAY, which is the main day that we encourage everyone to come in and complete THE OPEN WOD. There will be NO COMP WOD during these five weeks! For those not taking part, FRIDAY will still be a day for CATCH UP and BEAST WOD! For those that can’t make it in on Friday, there will still be some time to get “The Open” WOD done over the weekend and on Monday, but try your best to hit it Friday with everyone else!

Finally, we always rely on the help of our members to run “The Open” smoothly, and if anyone would be willing to complete the “Online Judges Course” for a small fee of $10 this would be massivley appreciated! As long as you can count, and are not afraid to say “NO REP” when you see one, you will be perfect for the job!

For any further info on “The Open” please ask one of the Coaches at the Box, the first workout gets released this THURSDAY which means we will be getting stuck into the action on FRIDAY!!!

Warm Up:
Run 800m
Stretch & Mobilise

30 Minute AMRAP of:
20 Burpees
Run 200m
50 Walking Lunges
30 Kettlebell Swings @ 16/24kg
Run 200m
50 Walking Lunges
40 Ab-Mat Sit Ups
Run 200m
50 Walking Lunges

* Scale WEIGHT as needed

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