• Opening Hours

    OPENING HOURSX

    MONDAY 5:00 AM - 10:00 AM  3:30 PM - 7:30 PM

    TUESDAY 5:00 AM - 10:00 AM  3:30 PM - 8:30 PM

    WEDNESDAY 5:00 AM - 10:00 AM  3:30 PM - 7:30 PM

    THURSDAY 5:00 AM - 10:00 AM  3:30 PM - 7:30 PM

    FRIDAY 5:00 AM - 10:00 AM  3:30 PM - 7:30 PM

    SATURDAY 6:00 AM - 8:00 AM

    SUNDAY CLOSED

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    ADDRESS2/57-59 Steel St, Capalaba QLD 4157

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WODS

  • WOD – WEDNESDAY

    By CrossFit Boss | In CrossFit | on January 10, 2018

    FITNESS Complete 2 rounds for time of: 45 Kettlebell Swings 24/16 25 Pull Ups 15 Overhead Squats 60/40 800m Run PERFORMANCE Muscle Clean 3×3 Clean and Jerk 5×3@80% High Hang Snatch 4×3@60% Hang Clean Pull 3×5@95% Post load and scores to the whiteboard.

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  • WOD – TUESDAY

    By CrossFit Boss | In CrossFit | on January 9, 2018

    FITNESS Push Press 3-3-3-3-3-3 Increasing For Time: 42 Wall Balls 21 Hang Power Cleans 42.5/30 30 Wall Balls 15 Hang Power Clean 42.5/30 18 Wall Balls 9 Hang Power Clean 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.

    CONTINUE READING
  • WOD – MONDAY

    By CrossFit Boss | In CrossFit | on January 8, 2018

    FITNESS Front Squat 3-3-3-3-3-3-3 Increasing Complete 3 rounds for time: 20 Dumbbell Snatches 20/12.5 12 Burpee Box Jump 32 Air Squats PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.

    CONTINUE READING
  • WOD – SUNDAY

    By CrossFit Boss | In CrossFit | on January 7, 2018

    Rest Day

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  • WOD – PARTNER SATURDAY

    By CrossFit Boss | In CrossFit | on January 6, 2018

    For Time: 120 Box Jump Overs 800m Run 80 Dumbbell Snatch 30/20 400m Run 40 Box Jump Overs 200m Run Max 10 reps each. Post scores to comments.

    CONTINUE READING
  • WOD – FRIDAY

    By CrossFit Boss | In CrossFit | on January 5, 2018

    FITNESS Push Jerk 6×3 Across Complete 3 rounds for time of: 30 Wall Balls 15 Deadlifts 60/40 15 Lateral Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.

    CONTINUE READING
  • WOD – THURSDAY

    By CrossFit Boss | In CrossFit | on January 4, 2018

    FITNESS Back Squat 3-3-3-3-3-3-3 Increasing For Time: 100 Double Unders 25 Push Press 40/30 50 Kettlebell Swings 24/16 25 Push Press 40/30 100 Double Unders PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.

    CONTINUE READING
  • WOD – WEDNESDAY

    By CrossFit Boss | In CrossFit | on January 3, 2018

    FITNESS Complete 4 rounds of: 400m Run 9 Front Squats 60/40 9 Handstand Push Ups 7 Front Squats 60/40 7 Handstand Push Ups 5 Front Squats 60/40 5 Handstand Push Ups PERFORMANCE Muscle Snatch 3×3 Snatch 5×3@75% Power Clean and Power Jerk 4×3@70% Hang Snatch Pull 3×5@90%

    CONTINUE READING
  • WOD – TUESDAY

    By CrossFit Boss | In CrossFit | on January 2, 2018

    FITNESS Press 5-5-5-5-5-5 Increasing Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 10 Sumo Deadlift High Pull 40/30 5 Pull Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.

    CONTINUE READING
  • WOD – MONDAY

    By CrossFit Boss | In CrossFit | on January 1, 2018

    Holiday Hours 2018 Monday 1st – Closed Tuesday 2nd – Normal Hours

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