Tuesday 16 August 2022

40 Single DB Box step ups 22.5kg/15kg (24"/20")
60 Air Squats
20 Deadlifts 125kg/100kg
60 Air Squats
40 Single DB Box step ups 22.5kg/15kg (24"/20")

298172312_395686375816049_9052860448761001674_nCarley in happier times over the weekend in the Last One Standing ...

This legend completed 13 Hours for a total of 87.1km 😮😮😮

If you only do what you know you can do - you never do very much.
Tom Krause

Monday 15 August 2022

7 Rounds For Time

7 Handstand Push-Up
7 DB Thrusters 22.5kg/15kg
7 Toes to Bar
7 DB Deadlifts
7 Burpees
7 One arm DB Snatch (alternate arm each round)
7 Pull-Ups

298278338_1436279296783665_6378264543260516602_nWill be getting this look all day ... 😂😂😂

Excellence is the gradual result of always striving to do better.
Pat Riley

Saturday 13 August 2022

In teams of 3 Complete the Following

Row 5000m

*At the same time complete in any order
150 Kettlebell Swings 24kg/16kg
150 Situps
150 HSPU
150 Burpees
150 ???

Score is time for the 5000m and time to complete the wod

45min Time cap

6a0120a6317597970c022ad3caa8a6200bYou're going to need another bestie for today's wod 😂😂😂

A man without decision of character can never be said to belong to himself . . . He belongs to whatever can make captive of him.
John Foster

Friday 12 August 2022

Muscle Up / Handstand pushup skills

Then ...

For Time -
15 Handstand Pushups
10 Ring or Bar Muscle Ups
15 Burpees

Rest 1min

15 Burpees
10 Ring or Bar Muscle Ups
15 Handstand Pushups

10min Time Cap

298082748_1417059988772880_4243363081676100796_nGood luck to Carley C as she takes on this years, Last One Standing event starting Friday 9am.

Last years winner made it to hour 42 😮😮😮 ... Good Luck Carley

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all.
Sam Ewing


Thursday 11 August 2022

5 Rounds x 4min AMRAP

20 x 10m Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks 22.5kg/15kg

Rest 4 Minutes Between Rounds

*Score = Total Reps

298136965_1407527216401192_4309983485514253679_nDr Karenne reminding us all that we need to take our hard earnt fitness out into the real world every now and then


Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure.
Thomas Alva Edison


Wednesday 10 August 2022

EKKA Day Holiday - Reminder that we will be running a 7am and 8am session today.

Teams of 2

50 Wallballs 10kg/7kg
50 Toes to bar
50 DB Hang Cleans 22.5kg/15kg
50 GHD Situps
50 DB Renegade Row 22.5kg/15kg
50 DB Burpee Deadlift
50/35 Cal Bike

*Every 3 minutes 15 Push ups

35min Time Cap

EfVXH1RWsAIuKgM#hardworkpaysoff ... Then treats 🍦🍦🍦

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

Tuesday 09 August 2022

In Pairs - 2 Rounds

Run 400m
40 Kettlebell Swings 24kg/16kg
40 Box Jumps 24"/20"
40 Wallballs 10kg/7kg
40 Cal Row
40 Push Press 40kg/30kg
40 Situps
40 Burpees

30min Time Cap

297594575_1225101458300951_5381397090369453065_nHappy Birthday Em 🍰🍰🍰

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

Monday 08 August 2022

Front Squats


IMG_8362_1 (1)CrossFit Games final day this morning ... Can Tia hang on? 

Come down grab a coffee and watch with us on the big screen ... 

If you didn't know about the CrossFit games that's cool we have Front Squats on the menu for you  🥰🥰🥰

Much may be done in those little shreds and patches of time which every day produces, and which most men throw away.
Charles Caleb Cotton

Saturday 06 August 2022

Teams of 3
For Time:
Small Street Hill Run
6 Rope Climbs
20 Squat Cleans 60kg/42.5kg
Small Street Hill Run
9 Rope Climbs
35 Squat Cleans 60kg/42.5kg
Small Street Hill Run
12 Rope Climbs
50 Squat Cleans 60kg/42.5kg

*Carry 20kg/15kg plate on the hill runs

IMG_4224Teams of 3 ... Matt and Ian need a third 😃 ... #bepartofthesctn

I am the master of my fate:
I am the captain of my soul
William Earnest Henley

Friday 05 August 2022


Dumbbell Bench Press 22.5kg/15kg
Handstand Push up
Box Jump 24"/20"

Midline Madness 3.0

Candlestick Pulse
Hollow Rock
Evil Knees
Russian Twist 10kg plate

IMG_4193Erin W Having too much fun ... #bepartofthesctn

Each morning is a new beginning of our life. Each day is a finished whole. The present day marks the boundary of our cares and concerns.
Dietrich Bonhoeffer