Workout of the week!

*CASH IN= 1 REPCO RUN (warm up) AMRAP in 15 minutes 10 Box Jumps (full extension with legs on top of the box) 5 Deadlifts @ 30/40/50….KG 16 Dead Ball Slams @ 9/12/15KG **Count how many rounds you can complete in 15 minutes** *CASH OUT = 50 BURPEES (timed)

Team Series!

3 Rounds for time….. 3 D/B Thrusters 5 Burpee box jumps 7 Deadlifts -Player 1 working through reps -Player 2 on assault Bike *At the end of all 3 rounds, you have to total 100 Calories on the assault bike

Christmas Elf & Fitness Bootcamp

3 X 45 minute sessions per week – Lifting, Primal/Functional Training & Boxing Bootcamp. Includes nutritional advice, measurements, bio-scan and before and after photos!

Burgers & Bangers

Contender Bootcamp and 8 Week Challenge Celebrations! 6pm-8pm – Contender Boxing Exhibition Bouts 8pm-8:30pm – IF Crew vs Member – Fitness Battle 8:30pm-8:45pm – ABC Boxing Exhibition Bout 8:45pm-9pm – Muay Thai Exhibition Bout 9pm-9:15pm – BJJ Exhibition Bout 9:15pm-10pm – Awards & Celebrations

HIIT training

Workout of the Week!

Circuit #1 X 5 Rounds 300m Row (Resistance 7) 7 Burpee Box Jumps* (20”/24”) 3 Min Rest Max Circuit #2 X 5 Rounds 10 Cal Assault Bike 16 Alt D/B Snatches (8,10,12.5,15kg) *Alternative – Step Up Go Hard ?

24 hour walking challenge

7pm Friday 5th October a team of us will be starting a 24 hour walking challenge to raise money for the Mental Health Foundation, so far the route covers 50km distance and 2.6km elevation gain/loss!! The route is estimated to take around 23 hours but if we are making better time than expected we will …