Saturday 06 June 2020

On the 5:00 x 6 Rounds:
10 Power Clean and Jerks
400m Run
100m Single Dumbbell Farmers Carry

99136415_265823088131931_8961056441100140544_nCrossFitters never need much of an excuse to bust out a random handstand 

The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.
Henry Rollins

Friday 05 June 2020

14min AMRAP

1min Max Cal - Row, Bike, Ski Erg, Run (metres)
15 Power Clean 60kg/40kg

79471109_254735072295970_4209382616563974144_nMan that feels good to say!

What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.
Alexander Graham Bell


Thursday 04 June 2020

3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the 2-Minute: 20 Double Unders

99257491_252162259333635_3319477362906628096_nLeigh loves a good photo 

Every day, each one of us has many choices about whether to lift people around us up or tear them down.
Marc Andreessen

Wednesday 03 June 2020


16 Rounds -

20 Seconds Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

100477475_242797810317840_1461587283613319168_nBugger … Paul S found it … #hadhopeditwouldbeharder

Self-respect is the root of discipline: The sense of dignity grows with the ability to say no to oneself.
Abraham Joshua Heschel

Tuesday 02 June 2020

For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Step-back Lunges

*On the Minute: 5 Burpees

98471894_3499560483433559_4374779663944253440_nErin and Jess … Oh and Leigh

Cowards die many times before their deaths;
The valiant never taste of death but once.
William Shakespeare

Monday 01 June 2020

5min AMRAP
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Front Squats

Rest 5 Minutes

5min AMRAP
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Thrusters

Rest 5 Minutes

5min AMRAP
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Clusters

98031538_683836075743002_6746711555439591424_nNot long now … #thebarbellsarecoming

Nothing can resist the human will that will stake even its existence on its stated purpose.
Benjamin Disraeli

Saturday 30 May 2020

New Farm Park Outdoor session

100049034_10158397420331683_1344563722743447552_nCangie W ... managed to do an amazing job using google maps from the warmth of her own home #genius 

The golden opportunity you are seeking is in yourself. It is not in your environment, it is not in luck or chance, or the help of others; it is in yourself alone.
Orison Sweet Marden


Friday 29 May 2020

4 rounds
Run 400m
15 Plate Overhead Stationary alternating lunges
15 V-ups

100040851_2331441240493224_5591043762844336128_nThese legends last Saturday hanging out while completing my Birthday Workout #community 

Our chief want is someone who will inspire us to be what we know we could be.
Ralph Waldo Emerson

Thursday 28 May 2020

50 Double Unders
50 Situps
50 Double Unders
50 Dumbbell Burpees
50 Double Unders
50 Situps
50 Double unders
50 One Arm Dumbbell Snatch
50 Double Unders
50 Situps
50 Double Unders

101166234_293213188351006_551496589902872576011_nGetting a bit ridiculous now … Nancy less than impressed with Belinda's output #newcoach

Courage is rightly esteemed the first of human qualities . . . because it is the quality which guarantees all others.
Sir Winston Churchill

Wednesday 27 May 2020

11min AMRAP
9 Hand-Release Pushups
15 Dumbbell Bentover rows
21 Glute Bridges


11min AMRAP
5 Strict Pull-Ups
10 Hand-Release Pushups
15 Dumbbell / Kettlebell Swings

99383872_261701255187016_9205139780424171520_nDiego fresh after coaching Greer to a 170kg back squat PB … #newcoach

The time to take counsel of your fears is before you make an important battle decision. That's the time to listen to every fear you can imagine! When you have collected all the facts and fears and made your decision, turn off all your fears and go ahead!
General George S. Patton, Jr.