Baillee - trying her very best to lock out on a 3 second ring hold. Fantastic effort for her very first attempt.











Sophie - practicing her Hand Stand Push Ups. Taking a well deserved break!
















Anneke - trying to master the freestanding Hand Stand! Looks like she's pretty close!












Sydney - working hard on her Kipping Pull Ups great swing Syd - not long now!












Great work kids.

Hey Kids. Well done all of you, for attempting and completing your goals. You guys did great. Everybody put in a huge effort and you are all awesome athletes. I am proud of every single one of you.

Next up - strength cycle. Choose a lift you love or hate and let's work on it. We'll see what your 1 rep max is 6-8 weeks from now. Should be fun!

Today's workout

Technical/Practice
Double Unders

Workout
AMRAP - 12 Mins of:-
Double Unders x 10
Wall Ball x 15
Ball Slams x 20

Fun Stuff
Team up in groups or pairs and complete:
2 x laps of Bear Crawls balancing an abmat on your back/butt - wherever!!! If it falls, then you and your team-mates have to do 10 situps (each).
2 x laps of the room without your feet hitting the floor - you can use sit up mats, whatever you like.- Penalty is 10 situps.
4 x laps of the room, carrying the 'man'. If he hits the deck, you drop and do 10 situps.

Have fun!

Warm Up:
Squats x 30
Push Ups x 30
Lunges x 30
Dot Drill x 30

Goals:
Work on your goals - 2nd last chance to do so. Saturday will be the last chance you get to complete all of your goals.

Workout:
Run 200m
Box Jumps on Tire (or box) x 20
Sumo Deadlift High Pull x 20
x 5 rounds

Have fun!

Thanks to Brooke for leading the Kids Class on Saturday.

Warm up
Run 400m
Broad Jumps 20
DB Push Press 20
Lunges 20
Run 400m

Practice
Clean & Jerk

Goals
Work on Goals - final few weeks to achieve goals.

Workout
21, 15, 9, 6, 3
Clean & Jerk
Burpees

Do some relay races, piggy back each other, leap frog, hurdles.. have fun!

As you can see, we have a very active group of kids at Gravity Janes. Some of kids are in action, including Sadie on the rope climb, Gillian going overhead, Dean on the ropes, and Gillian and Dean on the pull up bars. Keep up the great work kids. Thanks to Lara for providing the photos.

Mid-Winter Break. Have fun enjoying your long weekend kids! Classes will be running as normal over the weekend and on Monday.


Warm Up
Run 400m
Push Ups 30
Squats 30
x 2 rounds


Workout
Grace - Clean & Jerk 30
(work on form and technique prior to WOD)

Fun Work
Team up - Piggy Backs, Sit Ups with Med Balls, Leap Frog.
Jumping - How high can you jump/hurdle?
Rope Climbs and Forward Rolls.

During January and February the kids have been working very hard on setting and achieving goals. They are all showing dedication and commitment by turning up to class as much as possible. This is paying off for all of them as they continue to meet their goals, and then to move on to their next goal, which is fantastic.

Also, Sydney, one of our longest standing team members, is starting to workout out once per week in the adults Advanced Class. Well done Sydney. Those adults better watch out!

All of the coaches at Gravity Janes are really proud of the effort that the kids are putting in lately. Well done guys.

Keep working hard and earning those points - some of you are close to earning your rewards already!

Warm Up
Row 300m
Wall Ball x 15
Kettle Bell Swings x 15
x 2 rounds

Goals
Work on goals - rope climbing, handstands, pullups.

Practice / Technical
Push Press and Push Jerk.

Workout
Row 150m
Push Jerk 15# x 10
Sit Ups x 15
Push Jerk 15 # x 10
Push Ups x 15
Push Jerk 15 # x 10

Game and fun!

Warm Up
Ring/Dip Bar Holds x 5
Overhead Squat x 21 (lite)
Front Squat x 21 (lite)
Back Squat x 21 (lite)

Sadie and Sophie working out hard during Saturday's Workout. Go girls!

Gravity Kids Points Program.
This week we have kicked off the Gravity Kids Points Program. There are lots of ways you can earn points, from just turning up to class, getting a personal record, encouraging and supporting your fellow team members during workouts plus more. Once you receive a certain amount of points you'll be able to select your reward. Talk to Kate to learn more.

Strength Work
Over the next 4 weeks we'll be focusing on Strength work. You'll need to nominate a movement to work on, such as Deadlift, Press, Front Squat etc. Once you've chosen your lift, then we'll keep track of your progression each week. You'll have 1-2 chances per week to work on your strength choice.

Warm Up
V-ups x 20
Sit ups x 30
Squats x 40
Row 300m

Workout - AMRAP 12:00 Minutes
Wall Ball x 10
V-Ups x 10
Push Ups x 10

Practice/Technicalope Climbs
Press - Hold bar overhead for 3 secs. Repeat x 10. Increase load - repeat x 6.

Fun/Game
Obstacle Course or Relay Race.

Warm Up
Ring Holds x 5
Overhead Squat x 21 (lite bar)
KB Front Squat x 21 (lite bar)
Back Squat x 21 (lite bar)

Technical / Practice
Power Cleans (from the floor) - perform 30 using lite bar.
Forward rolls.

Workout
7 Forward Rolls
21 Burpees
21 Power Cleans (45#)
7 Forward Rolls
15 Burpees
15 Power Cleans (45#)
7 Forward Rolls
9 Power Cleans (45#)
9 Burpees

Fun!