New Combined membership launch party, 25th Feb 10:30 am

CrossFit Barwon – CrossFit


People will do anything, no matter how absurd, in order to avoid facing their own soul. One does not become enlightened by imagining figures of light, but by making the darkness conscious.

Want to see how far you’ve come? Today is your day. These two WODs are super old school, super classic style of the conditioning strength and gymnastics.

If you feel like one is not enough then do both, but doing one in under 8 minutes will have a better result than doing two in 22 minutes.

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


Medball madness, yes again!

2 rounds

200 m row

6 deadlifts

10 box jumps

2 rounds

200 m run

10 kb swings

6 pullups

Social Links (No Measure)

– Group Chat on Discord:
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733