Wednesday 20 January 2021

On the minute x 5
1 High Hang Squat Clean

On the minute x 5
1 Hang Squat Clean

On the minute x 5
1 Squat Clean

*You may increment the weights across the attempts

Squat Clean 60kg/40kg
25 Double unders (50 Single Skips)

5min Time Cap

139838078_887939845340389_6172376453600844432_nCongratulations to Courtney and Ben as they welcome ...

Mischa born on Tuesday 12 January 2021

Everyday is a birthday; every moment of it is new to us; we are born again, renewed for fresh work and endeavour.

Issac Watts

Tuesday 19 January 2021

5 Rounds x AMRAP 3:
9 Hand Release Push-ups
6 Box Jumps
3 Deadlifts

*1 Minute Rest Between Rounds*


139800718_761086544760214_6373534278149836424_nBob ... After Saturday wod feels

They who lack talent expect things to happen without effort.  They ascribe failure to a lack of inspiration or ability, or to misfortune, rather than to insufficient application.  At the core of every true talent there is an awareness of the difficulties inherent in any achievement, and there is confidence that by persistence and patience something worthwhile will be realised.  Thus talent is a species of vigour.

Eric Hoffer

Monday 18 January 2021

Front Squats


5min AMRAP

50 Double unders (75 Single Skips)
10 Russian Kettlebell Swings

80715524_1054676958229156_341766318862630912_nHolidays are over people!

A certain amount of opposition is a great help to a man.  Kites rise against, not with, the wind.

John Neal

Saturday 16 January 2021


On a 25-minute clock,

Run 1.5 miles (2400m)
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 70kg
7 push presses, 70kg

CF HQ Hero 2016


United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.


Friday 15 January 2021

10 rounds for time of:
3 clean and jerks
3 burpees over the bar


10 rounds for time of:
3 snatches
3 burpees over the bar

Mens - 60kg
Ladies - 40kg

Post choice of girl and time to comments.


131535371_2774137099510008_7955396954792758677_nThe face you make when you have to get it! ... Matt F ... #fullsend

The most glorious moments in your life are not the so-called days of success, but rather those days when out of dejection and despair you feel rise in you a challenge to life, and the promise of future accomplishments.

Gustave Flaubert


Thursday 14 January 2021

3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

Mens Dumbbell - 22.5kg
Ladies Dumbbell - 15kg


131888660_1262112987489131_3263066828375506160_nLauren M ... #after ... #afterafter

You always have to go a little further.  A little more, a little more, a little more.  In the "little more" you will last much longer than you thought you would.

Wanderlei Silva 

Wednesday 13 January 2021


18min AMRAP
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

* Alternate STATIONS With Partner

CF New England

138097246_402149337662067_4369367336686736188_nBe careful what you wish for.

Worry never robs tomorrow of its sorrow, it only saps today of its joy.

Leo Buscaglia

Tuesday 12 January 2021

10 Sets:
2 Minutes On
1 Minute Off


20 Strict Pull-ups
30 Weighted Sit-ups
40 Push Ups
50 Single Dumbbell Box Step-ups 24”/20”

137326348_397410748214902_4967938508635163794_nCongratulations to Dee and Dan as they welcome ... Bella Rae Rowell ☀️ Born at 4:22am on the 5th Jan 2021

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

Friday 08 January 2021

3 Intervals each for time -

Row 250m
15 Push Jerks 60kg/40kg
Run 200m

Rest 4min between each interval

131947422_528743654709872_4049335479101598153_n #coolshot 

Do not wait until the conditions are perfect to begin.  Beginning makes the conditions perfect.

Alan Cohen

Thursday 07 January 2021

In Pairs

8min AMRAP

Rest 2min

8min AMRAP
15 Handstand Pushups
20 Toes to bar
25 Situps
30 Double Unders

Rest 2min

8min AMRAP
15 Pullups
15 Pushups
15 Power Cleans 60kg/40kg

135747298_1347311615620666_4213875021108250063_nHappy Birthday Letitia ... Saturday morning crew

In fact, I believe that if someone starts out on a challenging activity, completely confident that they're going to succeed, why bother starting? It's not much of a challenge. I think it's much better to start out on something that you're not at all sure that you can do. If you overcome and you manage to defeat the obstacles, the satisfaction is so much greater.

Sir Edmund Hillary