VidaFit in Rockhampton, Queensland | Sport & recreation

VidaFit

Locality: Rockhampton, Queensland

Phone: +61 7 4926 4513

Address: 403 Yaamba Road 4701 Rockhampton, QLD, Australia

Website: http://www.vidafit.com.au

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 One of our superstar members has shared her amazing year. We all choose how we show up in this world! We all have the same 24hrs to work with each day! It’s up to you to say enough is enough and create the change you want to see! Bree, a busy Mum of 3, decided to make a shift and look at her now! By the time the COVID-19 lockdown was over she was already off to a flying start, but she says the Overhaul helped her solidify these healthy changes through the education around nu...trition, exercise, recovery and most importantly the mind! 5 months ago I decided I was over feeling like crap everyday and drinking excessive amounts causing my physical and mental health to decline, so I used the time I had in isolation to work on me and do the home workouts @vidafit_australia was awesome enough to do for us... as well as quit drinking! A week ago I finished my first overhaul, and what a life changing experience it has all been! I now know how to eat right, how to nourish my body for the exercise I'm doing, and who I want to be and how I want to parent my children. It's amazing what just a few months can do when you eat right, don't drink and exercise. I'm so keen to see what the next few months brings. The next Overhaul kicks off on Monday 12th Oct and it’ll be our last one for 2020! Of you’re keen, go to www.overhaulme.com.au to get full details. #vidafit #overhaul #lifechanging #experience #newoutlookonlife #weightloss #vidafitoverhaul #weightloss #transformation #beforeandafter #progressphotos #wellness #healthy #mindset #mentalhealth #nutrition #lifestyleoverhaul

25.01.2022 Just because it hasn't happened yet, doesn't mean it never will ______________________________________________ Thursday 14th January, 2021 ______________________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 4 Rounds FOR TIME of Run 300m 10 Lateral Hurdle Burpees(F) Burpees(L) 10 KB SDHP 32kg/24kg(F) 28kg/20kg (L) 10 Single Arm Thruster 22.5kg/15kg (F) 15kg/10kg(L) *Rest 1 minute *20 min Time Cap ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________

25.01.2022 Hello you! Yes, YOU! You look amazing today. ___________________________... Tuesday 24th November, 2020 ___________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 4x EMOTM 4 mins 1)50m Deadball Carry Front Hold AHAP 2)12 Air Squats + 8 Pull Ups + 5 Push Ups 3)5 Double Dumbell Hang Cleans + 5 Double Dumbell Shoulder to Overhead 4)50 Double Unders *Rest 1 min between each EMOTM ___________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ___________________________ FRUNNING Sprints 2 sets of 2x15/11 cal Ab 2x15/11 cal ski 2x15/11 cal row 2x200m run rest 2 min between each effort ___________________________ AGELESS ACTIVE 8.30am ___________________________

25.01.2022 Huge Congratulations to the Rockhampton Rockets Under 12 boys basketball team who just won GOLD in the State Championships in Townsville. This group of little champions went toe to toe with unbeaten and competition heavy weights Gold Coast in the gold medal match. They racked up a comfortable win in the end to win Rockhampton it’s second ever junior state title! Made up of lots of VidaFit families and our very own VidaFit Kid member Joseph Munsel! Congratulations to all pla...yers, coaching staff & families who played a part in helping these little guys realise their potential BELIEVE! WORK! CONQUER!

24.01.2022 Beauty is being comfortable in your own skin. It's about knowing & accepting who you are. _____________________________________ Friday 18th December, 2020... _____________________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm For Time 21-15-9 Reps of - -Toes to Bar -Alt DB Snatches 22.5/15kg -Burpee Plate Jumps 20kg -Deadball Squats 45/35kg -Ring Dips *500m Run/400m Run at the start of each round _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

24.01.2022 Hard times are either an excuse to do less or the reason to do more. __________________________________________ Sunday 29th November, 2020 __________________________________________... V45 NORTHSIDE - 7.00am, 7.45am 3 rounds of 1 min at each station for Max Reps- Double Unders Air Squats Push Ups Ab Mat Sit Ups Cal Bike *1 min rest between rounds __________________________________________ OPEN FLOOR - 8.00am __________________________________________

24.01.2022 Be the type of energy that no matter where you go, you always add value to the space & lives around you. _____________________________________ Friday 20th November, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 2 x 2.30min AMRAPS 400m/300m SPRINT + Max Box Jumps in remaining time 60cm/50cm 2 x 2.30min AMRAPS 10 Ab Mat Sit Ups + 10 KB Swings 28kg/20(F),20/12(L) 2 x 2.30min AMRAPS 15/10 Cal Row/Cal Bike + 10 DB Snatches 22.5/15(F),17.5/10(L) *Rest 1 min between AMRAP’s _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

24.01.2022 That’s a wrap, our last VidaFit Overhaul for 2020 is done and dusted! We’re so thankful to have been able to fit two back to back Overhauls in this year, post COVID. Each were super successful at getting people back into shape both physically and mentally!! As a group these guys lost a total of 427kg of body fat alone! We also saw great increases in fitness and strength with lots of muscle gain - which can be attributed to our world class programming and supporting expert ...nutrition advice. One thing’s for sure, when the guidelines are adhered to, the VidaFit Overhaul gets long lasting results that cannot be matched! It’s truly a life changing program. Our winners and awards getters for this round are as follows: Michael David Wylde Belinda Peachey Bridget Timms Coaches Choice: Narelle Whitfield Bingo Comp: Emma Collier-Baker Stay tuned for the release of the 2021 dates over the next couple of weeks. #vidafitoverhaul #vidafit #transformation #fitness #workout #wellness #performance #athleticperformance #mindset #training #health #nutrition #strengthandconditioning #mentors #coaches #leaders #bestinthebusiness

22.01.2022 Escape the ordinary ___________________________ Wednesday 30th September, 2020 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 3 Rounds For Time Run 150m 50 Double Unders 10 Devil Press 22.5/15(F), 10/5(L) 15 GHD sit ups(F), Ab Mat(L) Run 150m 50 Double Unders 10 2xDB S2OH 22.5/15(F), 10/5(L) 15 T2B(F), K2C(L) ___________________________ BARBELL SWELL 5.10am & 5.20pm Front Squat 5x3 with a 2 sec pause in the bottom ___________________________ HARDCORE 5.50am & 4.30pm 2 Sets 10 Strict C2B 10 Strict T2B 2 sets 15 Strict Ring Dips 25 Deficit Push Ups(20kg plate) ___________________________ VIDA KIDS - 3.25pm ___________________________

21.01.2022 Want to lose some weight or get bloody FIT?! The next VIDAFIT OVERHAUL starts on the 12th October (3 weeks away) and it’ll be the last one for the year!! After the pre release it’s already 60% FULL. So get in quick!... Here's some of the features- Specific, sustainable and easy to follow meal plans tailored to your goals whether that be Weight loss, Wellness or Athletic Performance. Life altering Mindset content will be delivered in regular doses LIVE by Dan Withers. Dan is a fully qualified Neuro Linguistic Programming Master Practitioner who through his delivery has positively impacted thousands of lives. LIVE Nutrition Seminars and education by our incredible Nutritionist Jade Munsel who also is a qualified psychologist. Jade will help you build a great relationship with yummy nutritious food! Fitness plan and guidance from our expert coaches specific to the goal that you would like to achieve. LIVE cooking show and nutrition seminar with our Nutritionist Jade Munsel and Health Coach Court Williams. Weekly weigh ins (if that’s relevant to your goal), before and after Inbody scans, before and after photos and fitness testing. Weekly checks ins with your coaches and guidance by real people who have done the Overhaul! Inter Overhaul challenges and oodles of fun and prizes. Starts 12th Oct - Finishes 2nd Dec. For more info including the full list of inclusions, dates and payment options visit www.overhaulme.com.au now! 2020 has come with challenges BUT now is your chance to push back and finish the year in an incredible way! Act FAST! Hit the link, download the details and LETS GO!

21.01.2022 We get so worried about being "pretty". Let's be pretty KIND, pretty FUNNY, pretty SMART, pretty STRONG. __________________________________________ Sunday 20th September, 2020... __________________________________________ V45 NORTHSIDE - 7.00am, 7.45am Complete 4 ROUNDS of - 1 min 10m Shuttle Runs 1 min Cal Row 1 min Cal Bike 1 min Double Unders 1 min REST __________________________________________ OPEN FLOOR - 8.00am __________________________________________

21.01.2022 Super Series - Mixed Pairs - Advanced

20.01.2022 Its up to you to see the beauty in everyday things. ___________________________ Wednesday 13th January, 2021 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 4 x AMRAP in 4 mins - 1 min Rest between rounds 50 Double Unders 10 Deadball Cleans AHAP 10 Burpee Box Jumps 60cm/50cm 20/15 Cal Bike 5 S/A Man Makers 22.5kg/15kg 5 Strict Pull Ups ___________________________ BARBELL SWELL 5.10am & 5.20pm Back Squat 4x3 with a 2 sec pause in bottom + 15/10 cal Ab sprint immediately after each set ___________________________ HARDCORE 5.50am & 4.30pm For quality complete AMRAP in 20 mins - 20 GHD Sit Ups 20m Farmers Carry 100/70kg 10 Deadball Over Shoulder AHAP 20 Hollow Rocks 20 Push Ups 1 min Plank *REST 1 min after each round ___________________________ VIDA KIDS - 3.25pm ___________________________

20.01.2022 Run the Risk. If it works out, happiness! If not, wisdom! _________________________________________... Saturday 2nd January, 2021 _________________________________________ VIDA STRENGTH & CONDITIONING - 6.00am, 7.00am * Full workout in members app _________________________________________ OPEN FLOOR - 8.00am _________________________________________ V45 SOUTHSIDE - 6.00am 2 Rounds FOR TIME of - 500m Run 20 Push Ups 20 Dumbell Shoulder to Overhead 15kg/10kg 20 OH Plate Sit Ups 15kg/10kg 20 Box Dips 20 Box Jumps 60cm/50cm 20/15 Cal Bike or Row ________________________________________ YO'BILITY - ONLINE _________________________________________

19.01.2022 We are like a snowflake. All different in our own beautiful way _________________________________________ Saturday 12th December, 2020... _________________________________________ VIDA STRENGTH & CONDITIONING - 6.00am, 7.00am * Full workout in members app _________________________________________ OPEN FLOOR - 8.00am _________________________________________ V45 NORTHSIDE - 6.00am & 7AM V45 SOUTHSIDE - 6.00am 3 Rounds For Time Run 400m 21 Single D’Bell Hang Clean & Jerk 22.5/15kg (F), 15/10kg (L) 15m Single D’Bell OH Lunge 22.5/15kg (F),15/10kg(L) 9 Chest To Bar Pull Ups(F), Ring Row (L) *24 min Cap ________________________________________ YO'BILITY - ONLINE _________________________________________

18.01.2022 Have fun, even if it's not the same fun that everyone else is having. _____________________________________ Monday 4th January, 2021 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm In 21 mins complete AMRAP 9-12-15-18-21 etc Reps of Pull ups / Ring Rows Box Jumps 60cm/50cm Deficit Push Ups 15kg/10kg plates Cal Row / Cal Bike *Begin each round with a 400m run _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

17.01.2022 Never underestimate yourself! _____________________________________ Friday 2nd October, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 9 min AMRAP- 200m Run 12 Alt Deadball Lunges AHAP 12 Hand Release Push Ups *Rest 2 mins between AMRAPS 9 min AMRAP- 12/8 Cal Bike 12 1xDB Hang Clean and Jerk 22.5/15(F), 15/10(L) 12 Box Jumps 60/50 _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

17.01.2022 Add a little confetti to each day _____________________________________ Friday 25th September, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm Every 5 mins for 4rds complete- 200m Run 10 KB Swings 28/20kg 10 Double DB Deadlift 22.5/15 10 DB Thrusters 22.5/15 5 Burpees _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

16.01.2022 Wellness is not only important, it's essential. The kids from CSDE have some incredible role models that lead by example and we were thrilled to help support these 70 youngsters with a fun little training session and chat today. #wellness #future #health #leaders #healthykids #healthyfuture

16.01.2022 Today think about all that you are instead of all you are not. ___________________________ Tuesday 1st December, 2020 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm EMOTM 4 mins 10/7 Cal Bike EMOTM 4 mins 6 Deadball Floor Press + 4 Tempo Push Ups 2212 EMOTM 4 mins 6 Fat Bar Deadlifts + 4 Rock Press EMOTM 4 mins 6 Barbell Strict Press *Rest 1 min between each station ___________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ___________________________ FRUNNING Row 3x750m - negative splits RX Target- 1st set approx 1.50/2.00 *2.00 mins rest between efforts rest 7 mins Ski 3x750m - negative splits RX Target- 1st set approx 1.55/2.05 *2.00 mins rest between sets ___________________________ AGELESS ACTIVE 8.30am ___________________________

16.01.2022 Think like a proton, always positive. _________________________________________ Saturday 19th September, 2020 _________________________________________... VIDA STRENGTH & CONDITIONING - 6.00am, 7.00am * Full workout in members app _________________________________________ OPEN FLOOR - 8.00am _________________________________________ V45 SOUTHSIDE - 6.00am 21-15-9 REPS of (25min cap) Wall Balls 9/6kg Pull Ups(F)/Ring Rows Box Jumps 60/50cm Push Ups Cal Row/bike/Step ups *Begin each round with 300m Run ________________________________________ YO'BILITY - ONLINE _________________________________________

16.01.2022 To live is the rarest thing in the world. Most people just exist. _____________________________________ Friday 27th November, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm For Time (21mins) 800m Run 21 Knees to Chest 21 Alt Dumbell Snatches 22.5kg/15(F),15/10(L) 21 Burpee Box Jumps 50cm 400m Run 15 Knees to Chest 15 Alt Dumbell Snatches 22.5kg/15(F),15/10(L) 15 Burpee Box Jumps 50cm 200m Run 9 Knees to Chest 9 Alt Dumbell Snatches 22.5kg/15(F),15/10(L) 9 Burpee Box Jumps 50cm _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

15.01.2022 Ho! Ho! Ho! Santa here- LETS PLAY A GAME! Between now and Christmas Eve, we will be posting sounds from around the gym. Simply put your guess in the comments section and any correct guesses will go in the daily draw to win some goodies!... We'll start with a fairly easy one! Each day the sound will become a little more complex, but the prize will become bigger! Today's Prize: Fit Aid! Happy guessing little Elves! Winner announced on the next video.

15.01.2022 Beauty catches the attention, but character catches the heart ______________________________________________ Thursday 26th November, 2020 ______________________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 2 complete alternating rounds for MAX REPS of 40 sec WORK / 20 sec REST 1A 12 Front Squats 50kg/35kg 1B 5 Tuck Jumps 2A 12-2 x KB or DB Strict Press 2B Rock Press 3A 12 Dumbell Bench Press 3B Push Ups 4A 12 Deadlifts 80/50kg 4B OH Plate Hold 25/20kg *REST 2 Mins between block changes ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________

15.01.2022 Workout because you love your body, not because you hate it. _____________________________________ Monday 30th November, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm For Time complete- (20 min cap ) 15 Toes to Bar(F)/ Knees to Chest(L) 25 Burpees 35 KB Swings 32kg/24(F) 24kg/16kg (L) 45 Air Squats 50 Ab Mat Sit Ups 45 Air Squats 35 KB Swings 32kg/24kg(F)24kg/16kg(L) 25 Burpees 15 Toes to Bar(F)/ Knees to Chest(L) _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

14.01.2022 I try to shop for Christmas gifts.... Then I see something and think, you know who'd like that? Meee!! ___________________________ Wednesday 9th December, 2020... ___________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm AMRAP in 18 mins - 3 HSPU(F)/ Rock Press(L) 3 Box Jump Overs 60/50cm 3 DB Snatch 30/20kg(F)/ 22.5/15kg(L) 200m Run 6 HSPU(F)/ Rock Press(L) 6 Box Jump Overs 60/50cm 6 DB Snatch 30/20kg(F)/ 22.5/15kg(L) 200m Run 9 HSPU(F)/ Rock Press(L) 9 Box Jump Overs 60/50cm 9 DB Snatch 30/20kg(F)/ 22.5/15kg(L) 200m Run 12 / 15 / 18 reps etc.. ___________________________ BARBELL SWELL 5.10am & 5.20pm Front Squat & Other Stuff 3 Sets 15/11 cal Assault Bike + 5 Front Squat + 10 2xDb Thruster 22.5/15kg + 3 Front Squat + 10 Thruster 40/30kg *Front Squat @ 70% * rest 4 minutes between sets ___________________________ HARDCORE 5.50am & 4.30pm 3 Super Sets 2 Pegboard Touch n Go 15m Hand Stand Walk 2 Strict Ring Muscle Up 20m Sandbag Carry 90/65kg 2 Legless Rope Climb *go every 7 mins ___________________________ VIDA KIDS - 3.25pm ___________________________

14.01.2022 You'll never be ready. Just start! _____________________________________ Monday 14th December, 2020... _____________________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 4 Rounds- In a 4 min block complete - 400m Run 5 Pull Ups 10 Push Ups 15 Air Squats -Max box jumps in remaining time 60cm/50cm (2 rounds) -Max burpees in remaining time (2 rounds) *Rest 1.30 mins between rounds _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

14.01.2022 Be a voice not an echo. ______________________________________________ Thursday 17th September, 2020 ______________________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm WARRIOR! 2 rounds FOR MAX LOAD 1 min WORK / 20 sec CHANGE over / 1 min REST / 20 sec CHANGE over Strict Pull Ups Front Rack Lunges (own load) Dumbell Bench Press (own load) Farmers Handle Deadlifts 15kg/10kg Plates 5m Up and Back Deadball Carry (front hold) ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________

14.01.2022 Your experiences will come full circle and you'll make peace with the encounters that pushed you from the cold shadows, into the warmth of thriving. ______________________________________________ Thursday 19th November, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 21MINS Complete 10-8-6-4-2 Reps of Front Squats Strict Press Deadlifts Dumbell Bench Press *30 sec Deadball Hold AHAP at the end of each round ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________

14.01.2022 Maybe Christmas doesn't come from a store. Maybe Christmas, perhaps means a little bit more - The Grinch ______________________________________________ Thursday 10th December, 2020... ______________________________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 21 mins to Complete 3 SUPER SETS OF - 10/7 Cal Bike SPRINT 10/8/6 Front Squats 10/8/6 Dumbell Bench Press 5 + 5 Kneeling One Arm Landmine Press 10m Double KB or DB Overhead Carry AHAP *Rest as needed between Rounds, keep an eye on the clock. ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________

14.01.2022 If you want to know where your heart is, look at where your mind wanders ___________________________ Wednesday 6th January, 2021 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm In 23 mins complete - 50/40 Cal Row or Air Dyne 40 Ab Mat Situps 30 KB Swings 28kg/20kg 20 Burpee Box Jumps 60cm/50cm 10 Deadball over Shoulder AHAP 20 Burpee Box Jumps 60cm/50cm 30 KB Swings 28kg/20kg 40 Ab Mat Sit Ups 50/40 Cal Row or Air Dyne - Any remaining time complete a run distance of your choice! ___________________________ BARBELL SWELL 5.10am & 5.20pm Back squat 5x3 with a 3 sec pause in the bottom * All 5 sets are working sets so start heavy from set 1. ___________________________ HARDCORE 5.50am & 4.30pm As many Super sets as Possible in 21 mins- 15 Hollow rocks 30 sec hollow hold 15 V-ups 30 sec L-sit hold * rest 2 mins between sets ___________________________ VIDA KIDS - 3.25pm ___________________________

13.01.2022 Super Series - Mixed Pairs - Intermediate Final

12.01.2022 As long as we're still breathing it's never too late to change your story. ______________________________________________ Thursday 12th November, 2020 ______________________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 5 stations of EMOTM 4 mins A) 5 Weighted Strict Pull Ups B) 5 Deadlifts C) 5 DB Bench Press D) 5 + 5 1xKB Weighted Step Ups E) 4 x 8m Deadball Carry AHAP (front hold) *1 min REST between each EMOTM ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________

12.01.2022 Never let a bad situation bring out the worst in you. Be strong and choose to be positive. _________________________________________ Saturday 28th November, 2020 _________________________________________... VIDA STRENGTH & CONDITIONING - 6.00am, 7.00am * Full workout in members app _________________________________________ OPEN FLOOR - 8.00am _________________________________________ V45 SOUTHSIDE - 6.00am AMRAP in 20 mins 10 Strict Pull Ups 10m 1 x KB Suitcase Lunge 24/16 400m run 15 HR Push Ups ________________________________________ YO'BILITY - ONLINE _________________________________________

12.01.2022 Tis the time to live vicariously though hallmark movies. __________________________________________ Sunday 13th December, 2020 __________________________________________... V45 NORTHSIDE - 7.00am, 7.45am 16 min Partner Workout Alt Round for Round 7 Burpees 7/5 Cal Assault Bike Sprint 7 KB Swings 32/24kg(F), 24/16kg(L) *each Round Go Hard! __________________________________________ OPEN FLOOR - 8.00am __________________________________________

12.01.2022 You don't always need a plan. Sometimes you just need to breathe, trust, let go and see what happens. _____________________________________ Monday 21st September, 2020... _____________________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 2 Rounds FOR TIME 500m Run 25 KB SDHP 32/24 25 Box Jumps(F)/step ups(L) 60/50 25 Dumbell Snatches 25/17.5(F), 20/12.5(F) 25 Ab Mat Sit Ups *Lifestyle- 20 reps of each _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

12.01.2022 Don't underestimate the gift of someone who smiles every time they see you. ___________________________ Tuesday 5th January, 2021 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 3 alternating sets of MAX WORK - 40 sec WORK / 20 sec REST 1A - Back Squats 60kg/40kg 1B - Ab Mat Sit Ups 2A Double Dumbell Clean and Jerks 2B Box Dips 3A 5m OH Plate Lunge Shuttles 3B Max Cal Bike Effort *REST 1 min between block changes ___________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ___________________________ FRUNNING "Run & Row" 4 sets 1&2 - 600m run + 400m row 3&4 - 400m run + 600m row * rest 3 minutes between efforts ___________________________ AGELESS ACTIVE 8.30am ___________________________

12.01.2022 Be the reason someone feels welcomed, seen, heard, valued, loved and supported. __________________________________________ Sunday 22nd November, 2020 __________________________________________... V45 NORTHSIDE - 7.00am, 7.45am Every 5mins for 4 Rounds 200m Run 12/9 Cal Bike 9 Burpee Box Jumps 50cm 6 Deadball Over Shoulder 65/45(F),45/35(L) __________________________________________ OPEN FLOOR - 8.00am __________________________________________

11.01.2022 You're not stuck. You're learning; You're growing; You're preparing to bloom. ___________________________ Wednesday 23rd September, 2020... ___________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 3 Rounds for time 30/22(F), 20/15(L) Bike or Row 20 HSPU(F), HR Push Ups(L) 15 KB Swings 24/16(F), 20/12(L) 10 Deadball Squat 45/35(F), 25/15(L) 300m Run/200m Run ___________________________ BARBELL SWELL 5.10am & 5.20pm Front Squat 5x4 with a 2 sec pause in the bottom *AHAP every set *Go every 3 mins ___________________________ HARDCORE 5.50am & 4.30pm EMOM for 3 Repeats at each station 30 Sec L Sit on Floor 10 Strict Ring Dip 10 Lu raises 10 Wide Grip Barbell Bent Over Row 10 (5+5) DB Bulgarian Split Squat *1min change over after each set ___________________________ VIDA KIDS - 3.25pm ___________________________

10.01.2022 A happy person is not a person who's always in a good situation, but rather a person who always has a good attitude in every situation. __________________________________________ Sunday 27th September, 2020 __________________________________________... V45 NORTHSIDE - 7.00am, 7.45am AMRAP in 15 mins 6 Burpee Box Overs 8 Deadball Squat Clean 15/10kg 12 Cal Row or Bike __________________________________________ OPEN FLOOR - 8.00am __________________________________________

10.01.2022 Thirsty Thursday has people like "I licked it... So; guess its now mine" ______________________________________________ Thursday 1st October, 2020 ______________________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm Every 2mins for 3 sets at each station- - 6 Tempo Back Squats 2222 - 6 Tempo Standing Strict Press 222X - 6+6 Front rack KB Split Squats - 10m Deadball Carry +6 Cleans +10m Carry ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________

09.01.2022 Sparkle and Shine it's Christmas time! _____________________________________ Friday 11th December, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm Every 3 mins for 3 Rounds 15/12 Cal Bike 9 Burpee Box Jumps 60cm/50cm 6 Deadball Over Shoulder AHAP Every 3 mins for 3 Rounds 300m Run/200m Run 12 Toes to Bar 9 KB Swings AHAP *Rest 3 mins between AMRAPS _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

09.01.2022 THE WINNER OF THE 3 MONTH MEMBERSHIP COMPETITION IS ..... Karissa Soboll... Thank you to everyone who entered and for your support of our talents :/ We will be in contact with you all to organise 7 day free passes so you can come and join in on the fun! <3

09.01.2022 Be a student of change. It is the only thing that will remain consistent. _________________________________________ Saturday 26th September, 2020 _________________________________________... VIDA STRENGTH & CONDITIONING - 6.00am, 7.00am * Full workout in members app _________________________________________ OPEN FLOOR - 8.00am _________________________________________ V45 SOUTHSIDE - 6.00am AMRAP in 21 mins 600m(F)/500m(L) run 15 Single KB Deadlifts 32/24(F), 24/16(L) 10 Hurdle facing burpees 4 Rope Climbs(F)/Banded pull ups(L) ________________________________________ YO'BILITY - ONLINE _________________________________________

09.01.2022 Remember you can't reach what's in front of you until you let go of what's behind you. _________________________________________ Saturday 16th January, 2021 _________________________________________... VIDA STRENGTH & CONDITIONING - 6.00am, 7.00am * Full workout in members app _________________________________________ OPEN FLOOR - 8.00am _________________________________________ V45 SOUTHSIDE - 6.00am AMRAP in 15 mins 2 Rounds 8 Pull Ups 10m Crocodile Walk 4 Strict Pull Ups 10 Dumbell Snatch 22.5/15kg 2 Rounds 8 Toes to Bar 10 OH Plate Lunge 20/15kg 30 Sec Plank 10 Dumbell Hang Clean & Jerk 22.5/15kg ________________________________________ YO'BILITY - ONLINE _________________________________________

08.01.2022 Start today with a grateful heart _____________________________________ Friday 18th September, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 45s WORK/15s REST x 4 rounds- KB Swings 28/20(F), 24/16(L) 1xDB Reverse Lunge 25/17.5(F), 17.5/10(L) Lateral Hurdle Burpees Cal Bike or row *1 min REST between rounds _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

05.01.2022 The six best Doctors: Sunshine, Water, Rest, Air, Exercise & Diet. _____________________________________ Friday 15th January, 2021... _____________________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 2.30 mins for MAX REPS Toes to Bar Deadball Over Shoulder Weighted Box Step Overs Push Press 30kg/20kg Cal Bike *90 secs REST between each _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

05.01.2022 Life is like a cup of tea. It's all in how you make it. ___________________________ Wednesday 16th December, 2020... ___________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm AMRAP in 18 mins 2 rounds of - 250m row(F)/ 200m(L) or 500m(F)/400m Bike(L) 10 hurdle facing burpees 2 rounds of - 15 DB thrusters 22.5kg/15kg(F)/ 15/10kg(L) 30 double unders *Wear a 10/7kg vest (F) ___________________________ BARBELL SWELL 5.10am & 5.20pm Barbell Cycling- Power Clean & Jerk 2x12 @ 50% 2x9 @ 55% 2x6 @ 60% *All Touch n Go *New Set Every 3 mins ___________________________ HARDCORE 5.50am & 4.30pm 20 mins of work for quality 2 Peg Boards 1 Min 1 Arm Plank (30 sec+30 sec) 12 (6L + 6 R) Half Kneeling One Arm KB Press (AHAP) 12 Weighted Hollow Rocks 10kg 3 Wall Walks *rest as required ___________________________ VIDA KIDS - 3.25pm ___________________________

05.01.2022 Never under estimate the power of a good morning texts, apologies & random compliments. ______________________________________________ Thursday 24th September, 2020 ______________________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 21min AMRAP for quality of 10m Farmers Handle Carry AHAP 6 Back Squats 6 Bent over barbell row 6 Dumbell Bench Press 10m 2 x KB OH Carry *REST 2 mins between sets ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________

05.01.2022 "What we don't need in the midst of struggle is shame for being human" - Brene Brown. #mentalhealthcheckin _____________________________________ Friday 13th November, 2020... _____________________________________ V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 7 min AMRAP - 200m Run(F) / 100m Run(L) 12 DB Thrusters 22.5/15(F),15/10(L) 9 Box Overs 60cm/50cm In 5 min- Run 500m(F),400m(L) 7 min AMRAP- 15(F),10(L) Cal Bike or Row 12 Burpees 9 Deadball over Shoulder AHAP *time left after the run is your rest _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

05.01.2022 The price of anything is the amount of life you exchange for it. __________________________________________ Sunday 3rd January, 2020 __________________________________________... V45 NORTHSIDE - 7.00am, 7.45am Complete AMRAP in 22 mins of 500m Run 50 Air Squats 400m Run 40 KB Swings 24kg/16kg 300m Run 30 Burpees 200m Run 20 Deadball Over Shoulder AHAP 100m Run 10 Man Makers 15kg/10kg __________________________________________ OPEN FLOOR - 8.00am __________________________________________

04.01.2022 The words you speak become the house you live in. _____________________________________ Monday 28th September, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 20 min AMRAP- 400m run 20 Toes to Bar(F)/Ab mat sit ups(L) 15 Box Jumps Overs(F), step overs(L) 60/50 10 One arm DB S2OH 22.5/17.5(F), 15/10(L) 5 Deadball Over Shoulder 65/45(F)35/25(L) _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

04.01.2022 Sunsets are proof that endings can be beautiful. ___________________________ Wednesday 25th November, 2020 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm AMRAP in 21 mins (F)-10/7kg Vest 200m Run 1 Legless Rope Climb(F),3 Strict Pull Ups 10 Pistols 15 Box Jump Over 500m(F),400m(L) Row or Double Distance Bike ___________________________ BARBELL SWELL 5.10am & 5.20pm A)-Correct Spotting Technique B)-Back Squat 3x3 with 2 sec on the way down 3x3 with 2 sec in the bottom *new set every 3.30 mins ___________________________ HARDCORE 5.50am & 4.30pm 4 Super Sets 10 Weighted GHD Sit Ups 10kg 5 Strict T2B 30 sec Kb L-sit hold 15 V-ups 10m Handstand Walk *Go Every 6 mins ___________________________ VIDA KIDS - 3.25pm ___________________________

04.01.2022 What is meant for you wont pass you by. ___________________________ Tuesday 22nd September, 2020 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm Every 90s complete for 3rds- 1- 150m(F)/100m(L) Run +15 Single KB Front Squats 24/16kg(F),20/12(L) 2- 10 DB Push Ups +10 DB Push Press 20/15(F), 12.5/8(L) 3- 5 DBOS +30s Front Hold AHAP 4- 12/8 Cal Bike +8 Burpees *REST 90s in between stations ___________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ___________________________ FRUNNING Row -2 sets 6 min row @1.50/2.05(P),2.00/2.10(F) 4 min [email protected]/2.00(P), 1.55/2.05(F) * rest 5 min between sets ___________________________ AGELESS ACTIVE 8.30am ___________________________

04.01.2022 Sore Today. Strong Tomorrow. _________________________________________ Saturday 14th November, 2020... _________________________________________ REMINDER: NO CLASSES DUE TO SUPER SERIES ________________________________________ YO'BILITY - ONLINE _________________________________________

04.01.2022 You are some kind of wonderful ___________________________ Tuesday 29th September, 2020 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 21min EMOTM (3 straight rds)- Min 1- 50m Uneven Farmers Carry KB Min 2- 10 Pull Ups(F)/Ring Rows(L) +10 Push Ups Min 3- 10 Deadball squats 35/25(F), 20/10(L) Min 4- 15 Alt DB Snatches 22.5/15(F), 17.5/10(L) Min 5- 10 Burpees Min 6- 30 sec Bike Effort Min 7- REST ___________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ___________________________ FRUNNING Engine Work Set 1 & 3 600m Row 600m Run 600m Row Set 2 & 4 600m Run 600m Row 600m Run *Rest 4 min between sets ___________________________ AGELESS ACTIVE 8.30am ___________________________

04.01.2022 The best way to spread Christmas cheer is singing out loud for all to hear. ___________________________ Tuesday 8th December, 2020 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 3 ROUNDS OF 45 secs WORK / 15 secs REST Dumbell Thrusters 22.5/15kg Box Jumps 60cm/50cm Deadball Clean 65/45kg Plank Hold Bike Sprint 1 min REST between rounds ___________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ___________________________ FRUNNING Row 5x750/650m negative splits *RX-Start at 1.50/2.00min pace ___________________________ AGELESS ACTIVE 8.30am ___________________________

02.01.2022 Kindness is a language the deaf can hear and the blind can see. ___________________________ Tuesday 15th, December 2020 ___________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm Every 1 min 15 secs complete 3 straight sets of 15/10 Cal Bike 3 straight sets of 8 DBell Push Press 3 straight sets of 10 KB Swings AHAP 3 straight sets of 10m OH Plated Walking Lunges *REST 1 min 15 secs between stations ______________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ___________________________ FRUNNING Assault Bike & Burpee Sprints 5 sets 15/10 cal Ab 10 Burpee Box Over *rest 2.30 mins after each set ___________________________ AGELESS ACTIVE 8.30am ___________________________

02.01.2022 Having a soft heart in a cruel world is a strength; not a weakness. _____________________________________ Monday 23rd November, 2020 _____________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm FOR TIME complete (21 min cap) 600m Run (F) / 500m Run (L) 40 KB SDHP 28/20(F),24/16(L) 30 Deadball Lunge 45/35(F),35/25(L) 20 Burpees 500m Run (F) / 400m Run (L) 30 KB Swings 28/20(F),24/16(L) 20 Deadball Cleans 45/35(F),35/25(L) 10 Burpees 400m Run (F) / 300m run (L) 20 KB Goblet Squats 28/20(F),24/16(L) 10 Deadball over Shoulder 45/35(F),35/25(L) 5 Burpees _____________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app _____________________________________ AGELESS ACTIVE 8.30am _____________________________________ VIDA KIDS - 3.25pm _____________________________________

02.01.2022 Our generation thinks it's cool not to care. It’s not. Effort is cool. Caring is cool. Staying loyal is cool. _________________________________________ Saturday 21st November, 2020... _________________________________________ VIDA STRENGTH & CONDITIONING - 6.00am, 7.00am * Full workout in members app _________________________________________ OPEN FLOOR - 8.00am _________________________________________ V45 SOUTHSIDE - 6.00am For Time 10 1 x Db Box Step Over 22.5/15 20 DB Goblet Squat 22.5/15 20 Pull ups 400m Run 100 Double Unders 400m Run 20 Pull ups 20 DB Goblet Squat 22.5/15 10 1 x Db Box Step Over 22.5/15 *21 Min cap ________________________________________ YO'BILITY - ONLINE _________________________________________

01.01.2022 You're allowed to make a big deal out of things that feel like a big deal to you! ______________________________________________ Thursday 17th December, 2020 ______________________________________________... V45 NORTHSIDE - 4.30am, 5.10am, 5:50am, 6.30am, 8.50am 9.50am, 3.50pm, 4.30pm, 5.20pm, 6.00pm V45 SOUTHSIDE - 5.10am, 5:50am, 6.30am, 12.10pm, 4.30pm, 5.20pm 2 Rounds of EMOM A1)-10/7 Cal Bike Sprint A2)-1 min max Front Squats 50kg/35kg B1)-5 Dumbell Bench Press (Heavy) B2)-1 min max Push Ups C1)- 5 Fat Bar Deadlifts C2)-1 min max Distance Double KB OH Walk *rest 1 min after each 2 min effort ______________________________________________ VIDA STRENGTH & CONDITIONING - 5.00am, 6.00am, 9.15am, 4.00pm, 5.00pm, 6.00pm * Full workout in members app ______________________________________________ AGELESS ACTIVE 8.30am ______________________________________________