Saturday 24 October 2020

800m Run
50 Burpees
25 Toes to Bar
35 DB Devil Presses 15kg/10kg
25 Toes to Bar
20 Burpee Pullups
800m Run

118979393_1078661635884160_5482451991994838653_nJames E ... #action

Excellence is never an accident.  It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny.


Friday 23 October 2020

Teams of 2:
25min AMRAP
3 Pullups, 3 Box Jump Overs, 3 Wallballs
6 Pullups, 6 Box Jump Overs, 6 Wallballs
9 Pullups, 9 Box Jump Overs, 9 Wallballs
Box Jump Overs 24"/20"
Wallballs 10kg/7kg

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on ...

120093291_1264137807260831_4852592695752005799_nThe 2020 CrossFit Games are live this weekend keep and eye out for Norgie

It's not the load that breaks you down, it's the way you carry it.

Lou Holtz 



Thursday 22 October 2020

5 Rounds:
15 Single Dumbbell Weighted Sit-ups 22.5kg/15kg
15 Dumbbell Push Press 22.5kg/15kg

120411746_336071824311561_2235880530291160595_nBe careful out there ... Assault bikes are quite particular of your type of footwear!  

Risks must be taken because the greatest hazard in life is to risk nothing.

Leo Buscaglia

Wednesday 21 October 2020

21-15-9 reps for time of:

Dumbbell hang squat cleans
Handstand push-ups

♀ 15kg DBs ♂ 22.5kg DBs


122087290_345279833242640_4274001010252739796_nMatt F ... No handstand push up left behind

No one can go back and make a brand new start, my friend, but anyone can start from here and make a brand new end.

Dan Zadra 

Tuesday 20 October 2020

On the 3:00 x 4 Rounds:
15 DB Box Step Ups 24"/20"
12 One Arm DB Snatch Alternating every 6 reps
9/7 Calorie Row / Bike / Ski

Mens Dumbbell 22.5kg
Ladies Dumbbell 15kg

121990979_815736215854761_1927045179796851577_nCongrats to Paul, Silver medal and Greer, Gold medal at last weekends power lifting competition ... #legends

Life isn't about finding yourself.  Life is about creating yourself.

George Bernard Shaw

Monday 19 October 2020

3 Rounds:
600m Run
30 Sit-Ups
*4 laps / 3 laps / 2 laps - Single Dumbbell Farmers Carry

*Dumbbell Weight increases each round

116042886_627309054566980_7278395873224167954_nWe see you and we are! ... #proud #community 

In reading the lives of great men, I found that the first victory they won was over themselves . . . self-discipline with all of them came first.

Harry S Truman

Saturday 17 October 2020

52 Pick Up - 30min AMRAP


The greatest pleasure in life is doing what people say you cannot do.

Walter Bagehot

Friday 16 October 2020

Assault Bike Madness

20min AMRAP

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

120654613_1334224960304143_1410437012091109773_nThe best thing about the Assault Bike ... When its not your turn

The firmest friendships have been formed in mutual adversity, as iron is most strongly united by the fiercest flame.

Charles Caleb Colton

Thursday 15 October 2020

Death by Clean and Jerk

Add 1 rep every min on the min until you can no longer complete the formula

Mens 60kg
Ladies 40kg

121305339_3458156447541090_3188531651678815507_oGreer M ... #fierce #badass

photo credit @neilj.powerpix

What's the world's greatest lie? . . . It's this: that at a certain point in our lives, we lose control of what's happening to us, and our lives become controlled by fate.

Paulo Coelho

Wednesday 14 October 2020

18min AMRAP
Run 400m
20 Hand Release Push-ups
30 Sit-ups

121219825_398182231208863_3211127194955730768_n0800 Saturday getting after it 

All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.

Arthur Schopenhauer