Wednesday 16 May 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)

32416549_10156546286482033_4374996349339303936_nSaturday crew getting there warm up on

Don't be fooled by the calendar. There are only as many days in the year as you make use of.
Charles Richards

Tuesday 15 May 2018

20min AMRAP - Teams of 2
20 Calorie Row
20 Burpees
20 Sit-Ups
20 Wallballs 10kg/7kg

*Each round add 10 reps to each movement
(round 2 is 30 reps of each, round 3 is 40 reps of each and so on)

32372797_10156546281042033_2162782218429136896_nThe best part of team wods ... extra rest ... Oh and working out with your posse

Intensity is a harsh mistress.
Kelly Starrett

Monday 14 May 2018

Power Clean

Hang Power Clean

Hang Squat Clean

Squat Clean

31964092_1714832271942979_7620687780418420736_nAnother Monday is here ... Time to get back on track

Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character.


Saturday 12 May 2018

Teams of 3
For Time (25 Minute Cap):
400m Run+20kg plate
100 Deadlifts 70kg/45kg
400m Run+20kg plate
80 Hang Power Cleans 70kg/45kg
400m Run+20kg plate
60 Front Squats 70kg/45kg
400m Run+20kg plate
40 Push Jerks 70kg/45kg
400m Run+20kg Plate
20 Clusters 70kg/45kg

23283384_10154795726231097_246714248_nScott A 

There is something in every human being that seeks testing. A yearning to discover just how far one can go, how much one is capable of achieving.

Friday 11 May 2018

2 Rounds for time -
Run 400m
12 Push Press 52.5kg/35kg
12 Pullups

Rest 5min and repeat.

CF Linchpin

23232084_10154795723386097_1125485542_nThe boys and Izzy ... don't let your mates hibernate

No matter how great the talent or efforts, some things just take time. You can't produce a baby in one month by getting nine women pregnant.
Warren Buffett


Thursday 10 May 2018

Front Squat


23315790_10154795725251097_149015177_nXavier out of the bottom 

Gaining mastery over our destructive propensities, through the exercise of awareness and self-discipline with regard to our body, speech, and mind, frees us from the inner turmoil that naturally arises when our behaviour is at odds with our ideals. In place of this turmoil come confidence, integrity, and dignity - heroic qualities all human beings naturally aspire to.
Dalai Lama

Wednesday 09 May 2018

5min AMRAP
Buy-In: 100 Double Unders
12 Power Cleans 52.5kg/35kg
4 Burpee Box Jump Overs 24"/20"

rest 5 minutes

5min AMRAP
Buy-In: 100 Double Unders
8 Power Cleans 60kg/40kg
4 Burpee Box Jump Overs 24"/20"

rest 5 minutes

5min AMRAP
Buy-In: 100 Double Unders
4 Power Cleans 70kg/45kg
4 Burpee Box Jump Overs 24"/20"

31945300_10155429924977694_1453872302578991104_nPartner rowing wod ... call up your tall mates #community

Failure happens all the time. It happens every day in practice. What makes you better is how you react to it.
Mia Hamm

Tuesday 08 May 2018

20min AMRAP
Run 200m
20/14 Calorie Row
2 Rounds of Strict “Cindy”

Cindy -
5 Pullups
10 Pushups
15 Air Squats

31946464_10155427429397694_5797599262778851328_nStill not cold enough ... See you all in the morning

The happiness of your life depends upon the quality of your thoughts, therefore guard accordingly, and take care that you entertain no notions unsuitable to virtue, and reasonable nature.
Marcus Aurelius

Saturday 05 May 2018

Just a quick reminder with Monday being a public holiday there will be no classes schedule.

The normal class timetable will resume on Tuesday. Enjoy your long weekend.


Saturday 05 May 2018

Complete as many rounds as possible in 45 minutes of:
Run 400 m
15 Pullups
Run 400 m
15 deficit push-ups

Post rounds completed to comments.

TumbleweedBig Morning ... #gettingreadyfortherush

Any change, even a change for the better, is always accompanied by drawbacks and discomforts.
Arnold Bennett