Monday 25 October 2021

30min AMRAP

40/32 Cal Bike
Run 400m

 #spealprogramming

240557987_1026569861508841_3358933508681173661_nI'm sure Assault Bike and Running will have the same reactions 😂😂😂

Strength does not come from physical capacity.  It comes from an indomitable will.

Mahatma Gandhi


Saturday 23 October 2021

For Time
300 Double Unders
2 Mile Run
100 Toes to Bar

30min Time Cap

246481216_596398565126553_1093696683188028150_nGym Dogs

Adversity has the effect of eliciting talents, which in prosperous circumstances would have lain dormant.

Horace


Friday 22 October 2021

5 Rounds on the 5:00

400m Row
8 Barbell Bench Press*
12 Strict Ring Dips

*Increase load each round

242267024_1015761659186344_6353719846723228384_nThe Docs ... Never miss bench day 💪

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.

Heraclitus


Thursday 21 October 2021

Teams of 3

75 Hang Power Clean 70kg/50kg
180 Cal Bike

 #spealprogramming

244649928_609670863737250_79723674606165510_nOnly one week to go until our annual Halloween workout ... 

This years theme is Squid Games ... do you have your team ready 

Don't be too timid and squeamish about your actions.  All life is an experiment.  The more experiments you make the better.

Ralph Waldo Emerson


Wednesday 20 October 2021

For time-
Run 800m
100m DB Farmer's Carry 22.5kg/15kg
10 Deficit Handstand Pushups 4"/2"
5 Snatch 70kg/50kg

*Rest 5min Repeat

218110687_10159218025089360_8501874294268294331_nReminder that this weekend is the Teneriffe Festival ... The street will be closed for 

access from the early hours so make sure you leave a little extra time to get to classes.

Only those who will risk going to far can possibly find out how far one can go.

T. S. Eliot


Tuesday 19 October 2021

For Time:
Run 800m
50 Dumbbell Hang Power Snatches 15kg/10kg
30 Dumbbell-Facing Burpees

Directly Into..

50m Single Dumbbell Overhead Walking Lunges 15kg/10kg

244710645_673954943585439_5831215080308039038_nRXD Colin ... A worthy entrant in to  the "Despair" collection

To dream anything that you want to dream, that is the beauty of the human mind.  To do anything that you want to do, that is the strength of the human will.  To trust yourself, to test your limits, that is the courage to succeed.

Bernard Edmond


Monday 18 October 2021

The Gauntlet

Even Teams - 25min AMRAP

15/10 Cal Bike
15 Burpees
15 Dumbbell Power Clean 20kg/15kg
15 Cal Row
15 Toes to Bar
15 Wallballs 10kg/7kg

245499213_592725545253201_1240993830665596203_nMake sure you choose your teammates wisely ... #fullsend

If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.

Marcus Aurelius


Saturday 16 October 2021

Teams of 3

100 Power Cleans 52.5kg/35kg*
6 Rope Climbs
100 Air Squats*
6 Rope Climbs
100 Pullups*
6 Rope Climbs
100 Calorie Bike* (Row)
6 Rope Climbs
100 Shoulder to Overhead 52.5kg/35kg*
6 Rope Climbs

*Must complete 7 pushups before starting your next turn

241528916_2970678183191186_26349488661755305_n0530 Getting after it ... Fabs loves the bike 😂

And as for the critics, tell me I don't get it,
Everybody can tell you how to do it, they never did it . . .

Jay Z


Friday 15 October 2021

5 Rounds

7 Squat Cleans 70kg/50kg
14 KB Swings 24kg/16kg

#spealprogramming

244100642_356669276245719_4413451589614815393_nEmma A ... Putting in the work

There came a time when the risk to remain tight in the bud was more painful than the risk it took to blossom.

Anais Nin


Thursday 14 October 2021

3 rounds for time of:

25 dumbbell push jerks 22.5kg/15kg
50 double-unders
25 weighted step-ups 24"/20"
50 double-unders

CF HQ 2018

242257845_161608279479624_5722428727378819315_nDan, Bro and Tom getting after the sandbags on a Saturday ... #calves 

I found that if I accepted the realities rather than wished they didn't exist and if I learned how to work with them rather than fight them, I could figure out how to get to my goals . . . I have become someone who believes that we need to deeply understand, accept and work with reality in order to get what we want out of life.

Ray Dalio