Saturday 29 January 2022

Task Tabata
300 reps for time, following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of Hand Stand push-ups
10 seconds of rest
20 seconds of Toes to Bar
10 seconds of rest
20 seconds of squats
10 seconds of rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.

CF HQ 2021

12-Days-Christmas_42All the smiles ... #community 

Perhaps the most valuable result of all education is the ability to make yourself do the things you have to do when it ought to be done, whether you like it or not . . .

 Thomas Henry Huxley

Friday 28 January 2022

In pairs

3 rounds
80/60 Cal Bike / Rower
60 Situps
40 Lateral bar burpees
20 Ring Dips

12-Days-Christmas_46Rossella G ... Poetry in motion  

I find that the great thing in this world is not so much where we stand as in what direction we are moving.

Oliver Wendell Holmes, Sr.

Thursday 27 January 2022


Move 15,000kg/12,000kg/10,000kg for time

Deadlift / Front Squat / Back Squat / Clean / Snatch
Shoulder to Overhead

Rules of the game - 20 Reps max per movement, must complete 20 reps of all movements before repeating another movement.

269595061_1053994078501825_2651801745856741417_nBrian W ... Light weight 

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

Benjamin Disraeli

Wednesday 26 January 2022

Happy australia day 2

Australia Day In house Partner Competition - 7am - 9am 

Come down and have some fun with your CrossFit BFF ...

We will be doing 3 workouts across the 2 hours all workouts will be scalable 😀


Tuesday 25 January 2022

Split Jerk


Weighted Pullups


268082279_1332269903887363_1378837369545192494_nLuke S ... Overhead position 

There are far to many people with a fifth place understanding of a thing, focusing

on the faults of those atop  the podium.

Instead of trying to overcome the reasons why fourth-place, is still kicking their ass.

Derek Woodske

Monday 24 January 2022

10 Power clean
600m Run
7 Power clean
400m Run
5 Power clean
200m Run
3 Power clean

Score is Total weight lifted, you may increase barbell weight
after each run.

20min Time Cap

229313377_4165068160207669_572568749722070852_nSeems like this kind of day ... #alloftheweights

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

Marc Andreessen


Saturday 22 January 2022

30min AMRAP

Run 800m
30 Single Dumbbell Hang Clean & Jerks 22.5kg/15kg
50 Single Dumbbell Box Step-ups 24"/20"
5 Rope Climbs

265112785_407722164374690_6199459566358282967_nCome down and see what the cool kids are up too on a Saturday ... #community

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.


Friday 21 January 2022

3 Rounds

25/20 Cal Bike
25 Dumbbell Push Press 22.5kg/15kg
25 Pullups

12-Days-Christmas_18Little T ... #weapon

The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavour.

Vince Lombardi


Thursday 20 January 2022

25min AMRAP - In Pairs

Max Calories

Every 5min starting at 0:00

20 Burpees
50 Double Unders

12-Days-Christmas_50Always best to agree on your strategy prior to starting the workout  

Inspiration is a guest that does not willingly visit the lazy.

Pyotr Tchaikovsky

Wednesday 19 January 2022

20min Barbell Complex

1 Power Clean + 1 Front Squat + 1 Push Jerk

Then …

Run 1600m

12-Days-Christmas_8Rom D ... #HWPO

It is a rough road that leads to the heights of greatness.