Monday 1 May 2017


For time:

Row 80 Calories

50 Wall Balls 10 kg (7 kg)

10 Hang Squat Cleans 85 kg (65 kg)

50 Wall Balls 10 kg (7 kg)

Run 800 m

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Bro session . . .


Remember that failure is an event, not a person.

Zig Ziglar

Saturday 29 April 2017



9 rounds for time with a partner of:

9 Bar Muscle-ups

11 Clean and Jerks 70 kg

45 m Buddy Carry

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Compare to Saturday 19 November 2016



U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.


If you have made mistakes, even serious ones, there is always another chance for you.  What we call failure is not the falling down but the staying down.

Mary Pickford

Friday 28 April 2017


For time:

35 Sumo Deadlift High Pulls 42.5 kg (30 kg)

50 Box Jumps 24" (20")

35 Push Press 42.5 kg (30 kg)

50 Squats

35 Toes to Bar

50 Kettlebell Swings 24 kg (16 kg)

30 m Walking Lunge

50 Burpees

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Don't worry about those who talk behind your back, they're behind you for a reason . . .

Photo: Hold Strong


Continuous, unflagging effort, persistence and determination will win.  Let not the man be discouraged who has these.

James Whitcomb Riley

Thursday 27 April 2017


Back Squat

3 - 3 - 3 - 3 - 3 - 3 - 3


"Midline Madness V3.0"

For quality, using tabata clock with 2 minutes per station:

Candle Stick Pulses

Hollow Rock

Evil Knees

Russian Twist 10 kg Plate

Post loads to comments.



You don't get what you wish for, you get what you work for . . .


Nothing splendid has ever been achieved except by those who dared to believe that something inside of them was superior to circumstance.

Bruce Barton

Wednesday 26 April 2017


Happy Birthday Tom C!


"Happy (2 days after your) Birthday Ash!"

For time:

27 Handstand Push-ups

Run 200 m

27 Deadlifts 100 kg (70 kg)

Run 200 m

27 Toes to Bar

Run 200 m

27 Burpee Box Jumps

Run 200 m

27 Push-ups

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Determined . . .

Photo: Hold Strong


One that would have the fruit must climb the tree.

Thomas Fuller

Tuesday 25 April 2017


Happy Birthday Amy S!


"Galagher and McDonald"

Two rounds for time of:

200 m Run

16 Kettlebell Swings 24 kg (16 kg)

16 Pull-ups

16 Front Squats 50 kg (30 kg)

200 m Run

14 Kettlebell Swings 24 kg (16 kg)

14 Pull-ups

14 Front Squats 50 kg (30 kg)

200 m Run

12 Kettlebell Swings 24 kg (16 kg)

12 Pull-ups

12 Front Squats 50 kg (30 kg)

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Compare to Monday 25 April 2016


Galagher and McDonald

Private Galagher and Lance Corporal McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August 2012.

Private Galagher is survived by his partner Jessie, parents Wayne and Sally and sister Elanor.

Lance Corporal McDonald is survived by his fiancée Rachael, his mother Myrna and stepfather Bernie, and brothers Percy, Roger and Gary.


They shall grow not old, as we that are left grow old; 
Age shall not weary them, nor the years condemn. 
At the going down of the sun and in the morning 
We will remember them.

Monday 24 April 2017


Happy Birthday Ash M!


Clean Pulls

5 - 5 - 5

Power Clean

3 - 3 - 3

Squat Clean

1 - 1 - 1


For time:

20 Calorie Bike

20 Power Clean and Jerks 70 kg

20 Calorie Bike

Post loads and time to comments.


Photo 23-4-17  6 51 33 pm

In an effort to get to the bottom of this mystery, officers from the Fortitude Valley Police Station will be in attendance at each of our CrossFit group sessions tomorrow to take finger prints and DNA swabs from everyone in attendance . . . Please extend every courtesy and assistance to the investigating officers . . .


In the arena of human life the honour and rewards fall to those who show their good qualities in action.


Saturday 22 April 2017


For time:

Run 800 m

15 Clean and Jerks 60 kg (42.5 kg)

15 Bar Facing Burpees

3 Rope Climbs

Run 600 m

12 Clean and Jerks 60 kg (42.5 kg)

12 Bar Facing Burpees

2 Rope Climbs

Run 400 m

9 Clean and Jerks 60 kg (42.5 kg)

9 Bar Facing Burpees

1 Rope Climb

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Compare to Saturday 12 December 2015


Sarah H

Repost Sarah H - Early morning rainbows over the gym 🌈 #norainbowsinside #sweatymess #friyay🙌


You will never stub your toe standing still. The faster you go, the more chance there is of stubbing your toe, but the more chance you have of getting somewhere. 

Charles F. Kettering