Tuesday 10 July 2018


5 rounds for time of:

400 m Run
15 Overhead Squats 42.5 kg (30 kg)


Restlessness and discontent are the first necessities of progress.
Thomas A. Edison

Monday 09 July 2018

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-balls
15 kettlebell swings

Men: 10kg/24kg
Women: 7kg/16kg

CF HQ 2012

WinterAs we all wonder if this brutal Queensland winter of 20 Degree day's will ever end …

I can confirm  the gym will be open again this week 

To learn, you have to listen.
To improve, you have to try.
Thomas Jefferson

Saturday 07 July 2018

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.

Compare 14 Nov 2017

31189633_10156190242421000_9024466273106395136_nTeneriffe Festival today so parking around the gym will be BAD

Success is like wrestling a gorilla. You don't quit when you're tired. You quit when the gorilla is tired.
Robert Strauss

Friday 06 July 2018


Row 1000m
50 Thrusters 20kg
30 Pullups

Midline Madness V3.0

Candlestick Pulses
Hollow Rocks
Evil Knees
Russian Twists 10kg

Compare 15 Nov 2017

23232054_10154795722096097_629729031_nSpreading the gospel … #strugglingforwebsitecontent

Most people . . . have been conditioned to believe they should 'coast' through life as much as possible - they should avoid 'pressure situations' and gravitate toward circumstances where no one is demanding anything from them. You see, the truth of the matter is that it's through pressure or 'stress' that we evolve - that we grow.
Bill Phillips

Thursday 05 July 2018

In teams of 3 Complete the Following

Row 5000m

*At the same time complete in order
150 Kettlebell Swings 24kg/16kg
150 Situps
150 Handstand push ups
150 Burpees

35min Time cap

36292670_1843778488998353_3026077920599736320_n#TBT … Some of you may not know, But coach Andrew swam at the Commonwealth Games.

How old was he to fit into these bad boys? … #begentle 

We are enriched by life's harsh moments, especially those of our choosing.
Mark Allen

Wednesday 04 July 2018

Happy Bday Ben P

10 Rounds of
4 Strict Pullups
4 Pushups

75 Double unders

5 Rounds of
8 Deadlifts 100kg/70kg
8 Box Jumps 24"/20"

75 Double Unders

Run 300m


Ben P #happybirthday

When a man says "I cannot", he has made a suggestion to himself. He has weakened his power of accomplishing that which otherwise would have been accomplished.
Muhammad Ali

Tuesday 03 July 2018

20min 1RM Clean and Jerk

For Time -
50 Clean and Jerks 60kg/40kg

*On the min 5 Toes to bar



If you haven't had a chance to see it … #netflix

When one's expectations are reduced to zero, one really appreciates everything one does have.
Stephen Hawking


Monday 02 July 2018

Five - 3min rounds of:

10 Front squats (from the floor)
10 Box jumps 24"
Max burpees in the remainding time.

Rest 3min between rounds

07.15wodStarting the week off right with a little peach work …

Continuous effort - not strength or intelligence - is the key to unlocking our potential.
Liane Cardes

Saturday 30 June 2018

Sam T 30th Bday wod

Run 1 mile (1600m) + Weight Vest

3 Rounds
30 Burpees
10 Handstand Pushups
10 Hang Squat Cleans 60kg/40kg
10 Push Jerks 60kg/40kg

Run 1 mile (1600m) + Weight Vest

35360485_10157001569433268_2679085584315580416_nHappy Birthday Sam

It is important to stay within your comfort zone. This prevents having to subject oneself to the inconvenience of learning something new and potentially useful.
Mark Rippetoe

Friday 29 June 2018

Back Squat


Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg


Fighting for form

You may never know what results come from your action. But if you do nothing, there will be no result.
Mahatma Gandhi