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We are very excited for team Oorah (Coach Andrea and sidekick Cheryl have been working on these for a LONG time) to launch their range of Whey proteins and Bars. Finally a supplement brand that BRC feels comfortable being associated with - only the good stuff, limited high quality ingredients and none of the strange ingredients found in most other supplement products.

Join the mailing list to be kept up to date with product launch details.

#throwbackthursday to LMS with the people’s champ @mattwynne89 🙌🏼 Cos all we do is Wynne, Wynne, Wynne, no matter what 😜 #peopleschamp #crossfitsa #crossfitcompetition #crossfit #beastmode #crossfitathlete #swole

A sneaky little preview of our new space 😏 Featuring our brand new @oorah_pow bar with fantastic coffee that will be made by the man himself @hastings.gordon_mwalwimba ☕️💯👌🏼
Would anyone been keen for an odd object carry WOD to the new box when we move? (Don’t worry, it’s just around the corner) 😜 #newbeginnings #thebigmove #blackrivercrossfit #crossift #crossfitbox #crossiftsa #reeboksa #oddobjectcarry

Zack’s final class before heading off to Aus 🇦🇺We wish you all the best, mate 🤠🕷 (Can someone please tell Luke his eyes are meant to be open when someone takes a photo? 🙈) #crossfitfamily #crossfitsa #crossfitcommunity #crossfit #blackrivercrossfit #goodbyepanther

https://www.boxrox.com/strong-posterior-chain/?utm_source=push&utm_campaign=push

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” #painistemporary #pushyourself #cardioishardio #assaultbike #crossfit #crossfitsa #blackrivercrossfit #pantherpower

“Is it the Fourth of July? Because I think I just saw fireworks!” - @mattwynne89 🎇
This girl is power! Congrats @anandeferreira on your first muscle up!! 👏🏼🎉 #firstmuscleup #pantherpower #heckyeah #hardworkpaysoffs #crossfit #blackrivercrossfit #crossfitsa

This is Mo. He can usually be found kicking ass making sure things run smoothly at BRC when his ass isn’t being kicked by the WOD 😎 Give him a high five next time you see him 🙏🏼 #whataguy #moforpresident #therealmvp #givethatmanahighfive #blackrivercrossfit #wod #postwodfeels

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
- Greg Glassman #gregglassman #crossfit #blackrivercrossfit #crossfitsa #hspu #handstand

Workout Of The Day- Tuesday 180703

Part A:
4 Alternating sets not for time:

3 Bench press - heavy
6 wide grip Pull-up
9 Floor press with DB
12 light bends over flys with weigh plate (see video below)

Part B:
4 Rounds:
1 min row (15 sec hard, 20 moderate, 25 slow)
20 M sled push - heavy
400M run
Rest 90 sec

* Take time of 400M
* each 400M must get faster
* 10 burpee penalty for slower times