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CrossFit JAK Elite

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23.01.2022 Saturday morning sweat sesh with mates means guilt free drinks tonight SATURDAY BRING A FRIEND PARTNER WOD Metcon (AMRAP - Rounds and Reps)... Partner WOD (Share Reps) 12min AMRAP 20cal Row/Air-Bike/Ski-Erg 15 Burpees 10 Deadlift 5 Cleans Then 800m Run 12min AMRAP 60 DUs 15 Dual DB Power Clean 10 Dual DB Ground 2 Overhead 5 Dual DB Thruster Then 800m Run #CrossFitJAKelite #BringAFriendSaturdays

22.01.2022 Saturday Partner Sweat Sesh! 3 Rounds (Share Reps) 30 KB Swings 30 Power Clean 60/40kg... 30 Front Squat 20 Shoulder 2 Overhead 20 HSPU 20 TTB 10 Rope Climb 10 Pistols (each leg) 10 Power Snatch 30min Time Cap #CrossFitJAKelite #partnerwodsaturdays @ CrossFit JAK Elite

22.01.2022 Bring a friend to sweat it out! Every Saturday SATURDAY BRING A FRIEND WOD Metcon (AMRAP - Rounds and Reps) 15min AMRAP (Share Reps)... 10 Power Clean 60/40kg 15 Front Squat 20 Burpees 25 Cal Row/Bike/Ski-Erg 30 Pull Ups 2min Rest 15min AMRAP (Share Reps) 10 Tyre Flips 15 Double DB Thruster 22.5/15kg 20 DB Box Step Ups 200m Run #CrossFitJAKelite #BringAFriendSaturdays @ CrossFit JAK Elite

21.01.2022 Saturday’s are for friends and fitness. As always thanks for bringing your mates in for a good ol fashion sweat sesh! Metcon (Time) Share Reps... 70 Wallball 9/6kg 60 DB S2O 22.5/15kg 50 DB Box Step Ups 40 DB Hang Clean & Jerk 30 Dual DB Squat Clean 20 Devil Press 10 Man Makers 20 Devil Press 30 Dual DB Squat Clean 40 DB Hang Clean & Jerk 50 DB Box Step Ups 60 DB S2O 22.5/15kg 70 Wallball 9/6kg 30min Time Cap #CrossFitJAKelite #BringAFriend #OrBringYourself #BigAndDirtyIsHowWeLikeIt @ CrossFit JAK Elite

20.01.2022 Just like a family photo not everyone could make it. A few crazy ones turned up and a few had to be dragged in. But that’s exactly what it is a family. Thanks for a great year you legends #CrossFitJAKelite #HappyNewYear

19.01.2022 Fair to say everyone was spent AUSSIE DAY BANGER PARTNER WOD Partner Up! Share Reps... Buy In: 1 Mile Run 4 Rounds 30 Power Cleans 60/40kg 40 Shoulder 2 Overhead 50 Front Squats Cash Out: 15 Rope Climbs #CrossFitJAK #AussieDayWOD

18.01.2022 We just want to say a big THANK YOU to everyone involved in yesterday’s session for Sezzy. - The team at Port Kembla Surf Club for hosting the event - DJ Munch for providing the entertainment - All the generous businesses and people that donated prizes for the event - Our coaches, the girls (you know who you are),set up and pack up crew, you guys always save your best on these kind of days ... Thank you everyone for supporting a beautiful family. Thank you for bringing such great energy and an open heart. Together we raised $3,050. Incredible effort #SunSnagsAndSnatchesForSezzy

16.01.2022 Saturday is bring a friend for FREE!! 6am or 7:30am class. Tag a friend that needs to get out of bed on Saturday & come train with us #CrossfitJAKelite #bringafriend #free #weloveourmembers #friends #Saturdaypartnerwod

16.01.2022 Always better with a friend. That’s what Saturday sessions are all about Partner Up! (Share Reps)... 21-15-9 Wallball 9/6kg KB Swing 32/20kg Burpees 50 Cal Row/Ride/Ski 21-15-9 Power Clean 60/40kg Front Squat Power Snatch 50 Cal Row/Ride/Ski 21-15-9 Dual DB Shoulder 2 Overhead 22.5/15kg TTB HSPU 50 Cal Row/Ride/Ski 30min Cap #CrossFitJAKelite #BringAFriendSaturday #21159 @ CrossFit JAK Elite

15.01.2022 That was one sweaty AF sesh! glad there was no time cap. Partner Up! (Share Reps Run Together) 100 Cal Row/Bike/Ski... 90 KB Swing 24/16kg 80 Wallballs 9/6kg 70 Dual DB Power Clean 22.5/15kg 60 Dual DB Box Step Over 24/20 1km Run 60 Dual DB Box Step Over 70 Dual DB Power Clean 80 Wallballs 90 KB Swing 100 Cal Row/Bike/Ski ??? Time Cap #CrossFitJAKelite #BringAFriend #NotEveryone #GreatStart

12.01.2022 It was definitely cooking this morning SATURDAY BRING A FRIEND WOD Metcon (Time) Partner Up! (Share Reps)... 4 Rounds 50 Burpees Over Bar 40 Box Jump 24/20 30 Deadlift 80/60kg 20 HSPU 10 Squat Clean 35min Time Cap #CrossFitJAKelite #SaturdaysAreForFriends #GettingItDone @ CrossFit JAK Elite

12.01.2022 Bring a friend for FREE this Saturday!! 6am or 7:30am class #bringafriend #FREE #humanpyramid #yeahthegirls

10.01.2022 Legendary humans sweating it up on a Saturday Partner WOD (Share Reps) 100 Cal Row/Ride/Ski 80 DB Clean 22.5/15kg... 60 DB Ground 2 Overhead 40 DB Step Out Lunge 20 DB Thruster 2min Rest 150 Wallballs 9/6kg 100 Pull Ups 80 KB Swing 32/16kg 60 Burpees 40 TTB #CrossFitJAKelite #BringAFriendSaturday #BigDirtyWODs @ CrossFit JAK Elite

07.01.2022 Season’s greetings from the team at CrossFit JAK. Extending our warm wishes to you this holiday season. Thanks for sweating your ass off every session and have a fabulous Christmas

03.01.2022 #BringAVaartjes that’s what Saturday’s are all about. If you don’t have a Vaartjes bring a friend that’s ready to get down and dirty with the crew. Is there a better way to start your weekend??? Metcon (Time)... 18-15-12-9-6-3 Dual DB or KB DeadLift Dual DB or KB Front Squats Dual DB or KB Lunges *100 DU's Between Sets 3-6-9-12-15-18 HSPU TTB Devil Press *30 Cal Between Sets 30 Minute Time Cap #CrossFitJAKelite #BringAFriend #OrBringYourself @ Vikings Rugby Club, Wollongong

02.01.2022 We’re keen to see this rig in action next Saturday! It would be rude not to come down for @on_in_the_gong & get amongst the action! ... #CrossFitJAKelite #CrossFitComp #OnInTheGong #TeamsOfFour #BigRig

01.01.2022 Thanks to all these legends for putting on a show yesterday. Nothing but great energy as always from the crew. A few PBs were smashed on the day and some podium finishes to cap it all off. Congrats guys we hope everyone pulled up schweeet ... #CrossFitJAKelite #BattleOfBenton #2RoundsCobber #NotColdEnoughForTheseHotties See more

01.01.2022 This is what a class looks like when everyone else is still going. Big dirty one to start the weekend Share Reps 100 Cal Row/AD 100 Deadlift 80/55kg... ---------- 80 Power Clean 60/35kg 80 Burpees ---------- 60 Front Squat 60/35kg 60 Pull Ups ---------- 40 Clean & Jerk 60/35kg 40 TTB --------- 20 Power Snatch 60/35kg 20 Strict HSPU Cash Out: 1 Mile Run #CrossFitJAKelite #Legends #PartnerWOD #SaturdaysAreForFitness

01.01.2022 HAPPY BIRTHDAY to this absolute legend Abstar!! Thank you for being you & making us all laugh errryday! We hope you had an amazing day & that hangover has gone #Fabsisaluckyman #birthdaygirl #winenot #fitspo #womancrusheveryday #happybirthday #weightsbeforecakes