Big Congrats to all those who used up their precious Sunday to compete in the marvellous in  house comp ‘Straight Outta Old Skool’. An amazing event put together by Perty, Dave and Kyle to involve all levels and abilities in a fun CrossFit competition, where everyone was the winner. There was of course victors in a fierce battle to top the podium . Great results for the champs : Mens RX (Matt Cross and Marcio), Womens RX (Megan and Estelle), Mens Scaled (Taylor and Riaan) and Womens Scaled (Shelley and Stacey). Well done to the Champs! Check CFN for photos soon!


Back Squat (tempo)

5 x 40% (3-3-1)

5 x 50% (3-2-x)

5 x 60% (2-1-x)

SS w/ Hip Thruster 4 x 8


” Tabata This! ”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of repsperformed in any of the eight intervals. Unit for the row is “calories”.