Marston (Hero WOD)

Hi All,

Don’t forget about the new OPEN GYM time of 1:30 to 2:30pm on Saturday afternoons. Chris will be on hand to supervise the session but a reminder that the session itself is not coached. This session is a great opportunity to get some more training in before the Open.

Also, remember to sign up to the Skills session with Chris on Saturdays from 12:30 to 1:30pm.



5 Rounds:

25 Seconds – AMRAP Clean and Jerks (61/43)
35 Seconds rest

Works like this: perform as many clean and jerks as possible in 25 seconds then rest for 35 seconds. Repeat for 5 rounds.



1 Deadlift (142/93)
10 Toes to Bar 
15 Barbell Facing Burpees

Box Bulletin Board:

1) The Sydney Morning Herald Sun Run (  is on 3 February 2018. There are a few different distances to cater for different levels. We have created a CrossFit Manly Vale team for this event. If you would like to take part simply click HERE to register and join the team.

2) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session