Crossfit Loaded

Some solid intervals today team, thanks to for this one.🔥

Great workout! 🙌🏻

OT7thM x 5 sets,
40/32 Cal Row
30 Wall Balls, 20lb/14lb
20 TTB

Aiming for 3:30-4:00 rounds.

Scaling option:
30/24 Cal Row
24 Wall Balls
16 TTB

Scale the weight of the wall ball so able to complete in 3 sets or less with short rest.
Scale TTB to kipping straight leg raises or knee raises.

This one will catch up to you in later rounds if you bight off more than you can chew or go out too hot.
Row pace should be strong but maintainable over the 5 sets.
Wall Balls do not need to be unbroken. 3 sets is fine with a 2 breath break in between sets.
TTB can be broken up into 2-4 sets with short rest in between. Aim to maintain the same set break up each round.

Let’s go Crew!

We’ll be starting the week off with some heavy speed intervals. Move fast in the burpees, set yourself quickly and cycle the heavy barbell with fast singles, maintaining efficient technique throughout. Repeat.

We’ll finish off with a solid workout, which will test your leg
stamina and ability to move well with a high heart rate and heavy breathing. Be sure not to over pace this one, to get this done in your best time you’ll need to be uncomfortable earlier than you’d like.
Let’s get it!! 🔥

Seniors Class Free Trial!

If you’ve been thinking about starting with us, come give our Seniors Class a try this Friday.

Swipe for more details.

Another in the books! Always a great competition, good vibes, cool workouts and awesome people!

First up, thanks to all the Loaded Crew we had on the support staff for the DUC, from equipment crew, medics to judges. Cheers JP, Jac, Abbie, Lynly, Candice and Maddy and all the volunteers.

Our 2 Intermediate Women’s Teams were awesome! We had 5 girls of the 6 compete for their first time in a big event like this. Great experience for all with lots of lessons learnt. Congratulations Alicia, Chloe and TJ of CFL White, for giving your all over the entire weekend, we’re all proud of you!
CFL black were forced to withdraw from the competition due to an old back injury of Laurie’s giving her far too much grief. Elly was enduring knee pain after her recent knee surgery too which started to take its toll. Elly, Megs and Laurie were doing a great job, even through a lot of pain, and flying the Loaded flag high before we called it for the weekend. You guys also done yourselves and the gym proud!

Milla was awesome in the Futures division! Did the best she possibly could with the fitness she had on the weekend. We all know she’s been pretty much missing from the gym for the last month with travel, but her efforts and ex*****on was top notch! A nice PB Sn**ch to finish off the weekend was the icing on the cake. Again, proud!

Huge thanks to Brioni and Ched for making the trip over to help with coaching. You guys were awesome, getting in to the stadium for the early starts and making sure the teams were set to go. It’s hard enough competing but made a whole lot easier with good help around. Thank you from all of us competing!

Thanks to all the supporters who came across to cheer the crew on! 🙌🏻 Kathy, Jakey, Dad, Ami, Adam and Poochy 👊🏻

And as always the legends holding down the fort at Loaded! Dougy, Nash and Ton keeping the crew worked out!

Cheers!

💥Loaded In-House Comp💥

🗓️ November 8 & 9

We’ll be running with a different format this year…

There will be just two teams!!

Two evenly matched teams battling it out for the Win.

Our teams will need not only fitness to get them through but also teamwork, strategy and the ability to think fast under pressure.

It’s set to be an exciting event for both athletes and spectators!

Be sure to clear your calendars and get there!