Saturday 21 April 2018

Row 500m
30 Toes to Bar
75 Double Unders
Run 400m
30 Toes to Bar
75 Double Unders

Rest 2min

3 Rounds

21 Medball Cleans 10kg
7 Snatches (Squat / Power) 65kg/45kg

P3161220All of the weights ... #intheopen

Defeat is not the worst of failures. Not to have tried is the true failure.
George Edward Woodberry

Friday 20 April 2018

4 rounds for time of:
15 ring dips
30 V Ups 
Run 400 meters

P3161185Rossella G ... Can't tell if its a nervous start or happy that she's finished 

Success will never be a big step in the future, success is a small step taken just now.
Jonatan Martensson

Thursday 19 April 2018

Every 3 minutes, for 18 minutes, rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents
(If you have a rope climb, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – 15 DB Pause (bottom) Front Squats 25kg/20kg

In Pairs - 2 Sets, for max reps/calories of:
4 Minutes of Assault Bike / Rower (for Max Calories)
3 Minutes of Burpee Box Jump or Step-Overs
2 Minute of Strict Supinated-Grip Pull-Ups

Rest 3 minutes

P3161073Josh B ... #visualize #calmbeforethestorm

If you can find a path with no obstacles, it probably doesn't lead anywhere.
Frank A. Clark

Wednesday 18 April 2018

15min AMRAP

20 Chest to Bar pullups (15 Bar muscle ups)
25 Burpee Box Jump 24"/20"
45 Weighted GHD situps 6kg/4kg
55 KB Swings 24kg/16kg
65 KB Lunges can be held in any position 24kg/16kg (stationary)

P3161126Tom L & Tom T 

I won't make excuses when I fall short. I will make corrections.
Mark Twight

Tuesday 17 April 2018

In pairs - 5 rounds for time of:

25 Wallballs 10kg/7kg
30 pull-ups
Post time to comments.


Solo option 23min Cutoff

James Hobart 11.15 rxd

CF HQ 2017

Compare 03 July 2017

P3120781Roberto R #anothercoolshot

More isn't always better, it's just more.
Mike Gray


Monday 16 April 2018

21 Kettlebell Swings 24kg/16kg
21 Situps
21 Press 42.5kg/30kg

rest 4 minutes

15 Kettlebell Swings 24kg/16kg
15 Situps
15 Push Press 52.5kg/35kg

rest 4 minutes

9 Kettlebell Swings 24kg/16kg
9 Situps 
9 Push Jerk 60kg/42.5kg

30689002_10155378810977694_5227567174574407680_nIts too early to hibernate ... Get to the gym this week #savethegainz

Feelings are much like waves, we can't stop them from coming but we can choose which one to surf.
Jonatan Mårtensson

Saturday 14 April 2018

5 x 5min AMRAP

5 Clusters 60kg/45kg
Run 200m
25 Wallballs 10kg/7kg

Rest the balance of the 5min clock start each AMRAP on the 5min
Post the time for each AMRAP
(if you miss the formula sit out a full 5min round and then jump back in)


Compare 13 May 2017

P3120404Tyson #legit #coolshot #intheopen

A happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes.
Hugh Downs


Friday 13 April 2018

Assault Bike Madness (Class max Cals in 20min)

20min AMRAP

20 Evil Knees
20 DB Push Press
20 Hollow Rocks
20 Push ups
Run 200m

P3161305Debriefing after the storm ... #intheopen

To achieve greatness, start where you are, use what you have, do what you can.
Arthur Ashe

Thursday 12 April 2018

20 min 5RM Deadlift

12 min AMRAP

6 Strict Handstand Pushups (DB Strict press 20kg/15kg)
9 Deadlifts 100kg/70kg
30 Double Unders (60 Single Skips)

P3161158Old Lion versus the young Lion .. Tom & Josh ... Congrats to Josh in wining this years CF Opens (for Resolve) #intheopen

You cannot escape the results of your thoughts. Whatever your present environment may be, you will fall, remain or rise with your thoughts, your vision, your ideal. You will become as small as your controlling desire; as great as your dominant aspiration.
James Allen

Wednesday 11 April 2018

Happy Birthday Bro 

32 Cal Row…

2 Rounds
16 KB Swings 24kg/16kg
16 Toes to bar
16 Ring Dips
16 Wallballs
16 Burpee Box jumps 24"/20"

P1215184Happy Birthday Bro

Do not count the days, make the days count.
Muhammad Ali