Thursday 21 June 2018

4min AMRAP
Power Snatch 35kg/25kg

Rest 4:00

4min AMRAP
Power Snatch 45kg/30kg
Lateral bar Burpees

Rest 4:00

4min AMRAP
Power Snatch 55kg/35kg
Burpee Box Jumps 24"/20"

35346886_10157001569543268_62207799509123072_nBoth teams getting stuck in … Event 1

Life begins at the end of your comfort zone.
Neale Donald Walsch


Wednesday 20 June 2018

20min 1RM Strict Press


Handstand Push ups
Plate ground to overhead 20kg/15kg

35332486_10157001569208268_6166246325953232896_nKyle with a cheeky 100kg push press on the weekend #pb #dontmindifido

Consider strength as a skill to be practiced instead of something to be worked out.
Glenn Pendlay



Tuesday 19 June 2018

Teams of 3, For Time (30 Minute Cap):
90/60 Calorie Row
60 Box Jump Overs 24"/20"
60 Power Cleans 70kg/50kg
60 Toes to Bar
60 Push Jerks 70kg/50kg
60 Box Jump Overs 24"/20"
90/60 Calorie Row
60 Box Jump Overs 24"/20"
60 Power Cleans 60kg/40kg
60 Toes to Bar
60 Push Jerks 60kg/40kg
60 Box Jump Overs 24"/20"
90/60 Calorie Row

34810740_1815824325127103_7554959512180883456_nNever to late to learn another language 

Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction.
William James


Monday 18 June 2018

Duel at Desire Event 4 - 16min Time Cap (pairs)

50 Deadlifts 100kg/70kg
40 Chest to bar pullups (pullups)
30 Hang squat clean thrusters 60kg/40kg
20 Power Snatches 60kg/40kg
10 Bar Muscle ups (20/15 Cal Row)

*KB Farmers Hold 2 x 24kg / 2 x 16kg
The Kettlebells must be held off the ground for the duration of the workout. Once you and the KB are in the standing position your partner may complete as many reps as they like, you must then change the KB Farmers hold without putting the KB's down. Once the KB have be swapped you may continue working your way through the reps.
You may put the KB down at any time to rest but this has a 5 Synchronised burpee penalty attached.

What a great Saturday Comp Day, awesome to hangout with the these boys for the day

they all did amazing, special congratulations  to Kyle in surviving his first comp.

Thanks also to the members who were able to make it down and hang out and cheer #community

You are far too smart to be the only thing standing in your way.
Jennifer J. Freeman



Saturday 16 June 2018

 In teams of three, complete three rounds each of:
Row 350m
(rest station)
25 Thrusters 42.5kg/30kg
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a gauntlet fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

Compare 24 Feb 2018


Please wish our two boys teams competing this weekend at Desire good luck.

Dan R / Kyle E (Comp debut) & Josh B / Sam T … Its a Saturday only competition so if you have some free time and can come down and cheer the boys on I know they will appreciate it.

Spectacular achievement is always preceded by unspectacular preparation.
Robert Schuller

Friday 15 June 2018


Complete as many rounds as possible in 20 minutes of:
10 Push Press 52.5kg
10 KB Swings 24kg
10 Box jumps 24"

Mikko Salo 18 rounds + 10 PP (29 Sep 2010)


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

The first and greatest victory is to conquer yourself; to be conquered by yourself is of all things most shameful and vile.

Thursday 14 June 2018

In Pairs - 23min AMRAP
3 Burpees
5 Pullups
10 Pushups
15 Air squats

Swap with your partner at then end of a full round

P3120811Rossella working harder than her counter CF Open 2018

Whether one is twenty, forty, sixty or eighty; whether one has succeeded, failed or just muddled along - life begins each morning. Life is a day, this day. All past days are gone beyond revisiting. All days that still may come are veiled in mystery. Each new day is life and life begins anew with it. Each morning is the open door to a new world - new vistas, new aims, new plans, new thoughts. The greatest fact in life is this, that it is never too late to start again. Biography simply overflows with inspiring examples of this truth. However discouraging your days have been, keep this thought burning brightly in your mind: life begins each morning.
L. M. Hodges

Wednesday 13 June 2018

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

P3161253The boys CF Open 2018 #community 

Without deviation from the norm, progress is not possible.
Frank Zappa

Tuesday 12 June 2018

4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

23269842_10154795719731097_140903431_oMJ in full flight … #thosewerethedays

For all your days prepare.
And meet them ever alike:
When you are the anvil, bear;
When you are the hammer, strike.
Edwin Markham

Monday 11 June 2018



Midline Madness V4.0

Side Plank left
Hanging Straight Leg raises strict (candlestick pulses)
Side Plank Right
HS marching wall or Free (Hollow rocks)

2cca0b83b0127d78af0d0d82a30cc3e8--chunky-monkey-summer-is-hereNo joke summer will be here before your know it … 

The rewards for those who persevere far exceed the pain that precedes victory.
Karen Bliss Livingston