October 5 2013

If you haven’t registered for LIFT UP LUKE- do it now! Registrations received after the 7th will not get a tshirt until after the event. We will do this WOD at our box on the 19th of Oct. Its takes a few minutes to do and all proceeds go to Autism awareness and support.


OPEN GYM TODAY! Coaches Kapua and G are deep in Powerlifting mode over at CF Gold Coast so today, you had some time to work on your skills, and do a wod of choice. Here was your assignment, should you have opted for it..


10 air squats

10 situps

10 pullups

10 rounds for time


No comments yet.

Leave a comment