12th of July 2018 04:13 PM Link
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.
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12th of July 2018 10:48 AM Link
#throwbackthursday to LMS with the people’s champ @mattwynne89 πŸ™ŒπŸΌ Cos all we do is Wynne, Wynne, Wynne, no matter what 😜 #peopleschamp #crossfitsa #crossfitcompetition #crossfit #beastmode #crossfitathlete #swole
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11th of July 2018 08:06 AM Link
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 β˜•οΈπŸ’―πŸ‘ŒπŸΌ
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
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10th of July 2018 08:26 AM Link
Zack’s final class before heading off to Aus πŸ‡¦πŸ‡ΊWe wish you all the best, mate πŸ€ πŸ•· (Can someone please tell Luke his eyes are meant to be open when someone takes a photo? πŸ™ˆ) #crossfitfamily #crossfitsa #crossfitcommunity #crossfit #blackrivercrossfit #goodbyepanther
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9th of July 2018 09:08 AM Link
9th of July 2018 08:36 AM Link
β€œPain 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
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6th of July 2018 10:10 AM Link
β€œIs it the Fourth of July? Because I think I just saw fireworks!” - @mattwynne89 πŸŽ‡
This girl is power! Congrats @anandeferreira on your first muscle up!! πŸ‘πŸΌπŸŽ‰ #firstmuscleup #pantherpower #heckyeah #hardworkpaysoffs #crossfit #blackrivercrossfit #crossfitsa
4th of July 2018 10:43 AM Link
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 πŸ™πŸΌ #whataguy #moforpresident #therealmvp #givethatmanahighfive #blackrivercrossfit #wod #postwodfeels
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3rd of July 2018 06:53 PM Link
β€œThe 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
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2nd of July 2018 07:00 PM
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


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