Having fun in the gym :)


As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/42kg)

NOTE: I’m Happy for people to work through this workout scaled but what I’m really after is getting inverted for the HSPUs. You may not have a HSPU but I want you to get upside down at least.

Post total rounds completed to BTWB


House keeping: Kids in the Gym

In an effort to continue to provide the most effective training sessions for all our clients please consider the following:

If you have kids I’d encourage parents to start sharing child minding responsibilities by attending separate sessions. I don’t need to tell you guys how to organise your time and/or life but to say that we do run enough sessions each day for both parents to make it to at least one session each.

While it’s great to be able to train with your partner – it’s not really that cool when Sean or I are trying to explain a technical movement and your kids are crying, kicking and screaming. When the workout/WOD begins there are bodies in motion, falling heavy objects (bars, bumpers and kettlebells) and it’s all well, quite dangerous. It’s not safe to have kids running/crawling out into the workout area and you don’t have to think too hard to understand the potential for disaster.

Each WOD requires absolutely 100% of your attention and focus so we really can’t have parents running out in the middle of a workout to sort out ‘who kicked who…” It doesn’t only effect parents too – Any client that trains with us needs to have their head in the game but if they’re worried about bars falling on kids, they can start to modify movements which can sometimes result in a strain or significant injury.

We don’t want to be kill joys – no – not at all. But we do want to provide a safe and effective training environment for all our clients. We have kids ourselves and understand how hard it can be to schedule in sessions (around your already busy daily life) but it is doable. We’ve just opened up Thursday’s sessions with an open gym (we knew people needed that extra workout at the end of the week) it’s not recovery (although you can use it for that) you can catch up on any strength sessions you may have missed or do the WOD from the Hopper Deck…

We don’t have a CrossFit Kids program yet although with the amount of kids we have it’s definitely something that we’re considering… We’ll keep you posted tho.

Sharing is Caring ;)
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.