Saturday 18 November 2017

Teams of 3:

300 Meter Farmers Carry 24kg+/20kg
75/50 Calorie Bike/ Calorie Row
300 Meter Farmers Carry 24kg+/20kg
75 Wallballs 10kg/7kg
300 Meter Farmers Carry 24kg+/20kg
75 Pullups



 have accepted fear as part of life, specifically the fear of change, the fear of the unknown, and I have gone ahead despite the pounding in the heart that says: turn back, turn back, you'll die if you venture too far.
Erica Jong

Friday 17 November 2017

10 Rounds for time

30 Douber Unders
10 Pullups
10 Push press 42.5kg/30kg

CF Linchpin


Best mates ... James and Brodie

Much of life is about failure, whether we acknowledge it or not, and your destiny is profoundly shaped by how effectively you learn from and adapt to failure.
David Brooks

Thursday 16 November 2017

For time:
10 box jumps 42"
10 bar muscle-ups
20 kettlebell snatches 24kg
20 Pistols alternating
30 toes-to-bars
30 overhead squats 35kg
40 GHD sit-ups
40 medicine-ball cleans 10kg
50 burpees
50 triple-unders

CF HQ 2015

Everyone is all smiles before the workout starts ...

But until a person can say deeply and honestly, "I am what I am today because of the choices I made yesterday," that person cannot say, "I choose otherwise."
Stephen Covey


Wednesday 15 November 2017


Row 1000m

50 Thrusters 20kg
30 Pullups

Compare 06 Feb 2017

Midline Madness V3.0

Candlestick Pulses
Hollow Rocks
Evil Knees
Russian Twists 10kg


Dani and Emma crushing the in house comp last weekend.

All great masters are chiefly distinguished by the power of adding a second, a third, and perhaps a fourth step in a continuous line.  Many a man had taken the first step.  With every additional step you enhance immensely the value of your first.
Ralph Waldo Emerson

Tuesday 14 November 2017

The Ensign

Complete as many rounds as possible in 3 minutes of:

3 Power Clean 70kg/50kg
6 Push Ups
9 Air Squats/Ring Dips


Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.


Jude talking me through is strategy for the next workout ...

Do not disturb yourself by picturing your life as a whole; do not assemble in your mind the many and varied troubles which have come to you in the past and will come again in the future, but ask yourself with regard to every present difficulty: 'What is there in this that is unbearable and beyond endurance?'
Marcus Aurelius

Monday 13 November 2017

20 min 5RM Strict Press

17min for Quality

2 Strict Ring Pull ups
4 Handstand pushups
6 Kettlebell swings 24kg/16kg
8 Overhead Squats 20kg


Got to make time if you want the gainz...

There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.
Denis Waitley

Saturday 11 November 2017

Teams of 3:
100/70 Calorie Bike / Calorie Row
100 Box Jump Overs 24"/20"
100 Thrusters 35kg/25kg
100 Pull-Ups
100 Thrusters 35kg/25kg
100 Box Jump Overs 24"/20"
100/70 Calorie Bike / Calorie Row


End of workout photo ... Tried to be cool and shoot it in the dark #dontbecoolbrandon

The world is round and the place which may seem like the end may also be only the beginning.
Ivy Baker Priest


Friday 10 November 2017

20min 5RM Deadlift

18min AMRAP - Teams of 2

7 Deadlifts 100kg/70kg
Run 100m
7 Burpees

Partner completes a full round then change  



The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they're doing.  The weak let it take over and own them.

Josh Bridges


Thursday 09 November 2017

Squat Clean

2 Rounds

Run 400m
15 Pullups
7 Squat Cleans 70kg/50kg



But until a person can say deeply and honestly, "I am what I am today because of the choices I made yesterday," that person cannot say, "I choose otherwise."
Stephen Covey

Wednesday 08 November 2017

5 Rounds:
On the 4:00 (Scaled on a 5:00)
400 Meter Run
1 Round of “DT” 52.5kg/35kg

1 round of DT = 12 Deadlifts / 9 Hang power Cleans / 6 Push Jerks

Score your 5 rounds to the whiteboard


Night time crew really getting into it ... #community

You cannot dream yourself into a character; you must hammer and forge yourself one.

James Anthony Froude