Saturday 31 July 2021

Happy Birthday day Carley & Jo

In Pairs -

Run 900m (The full gym block)
40 Wallballs 10kg/7kg
50 Burpees
Run 900m
40 Kettlebell Swings 24kg/16kg
50 Burpees
Run 900m
40 One Arm Dumbbell Snatches 22.5kg/15kg
50 Burpees
Run 900m
40 Cal Bike
50 Burpees

Carley&JoHappy birthday to these two legends

Much of life is about failure, whether we acknowledge it or not, and your destiny is profoundly shaped by how effectively you learn from and adapt to failure.

David Brooks

Friday 30 July 2021


For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Tumblr_n69flaZUeX1tutp3bo4_400JasonS01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Thursday 29 July 2021

15 Push Press 70kg/50kg
Run 800m
30 Handstand Pushups
Run 600m
45 Burpees
Run 400m
60 Pushups

223239780_242707211009979_4492705327076785767_nWhat are Leigh and Ian doing? ... Wrong answers only 😂

Thanks again to everyone that came to last Fridays trivia night #community 

The worst sorrows in life are not its losses and misfortunes, but its fears.

A. C. Benson

Wednesday 28 July 2021

15 Rounds

6 Air Squats
5 Handstand Push up
4 Deadlifts 70kg/50kg
3 Bar Muscle Ups

218345694_287317033170867_3984264146436247436_n (1)Jess P ... Saturday morning stroll in the fog ... #coolshot

I see the notion of talent as quite irrelevant.  I see instead perseverance, application, industry, assiduity, will, will, will, desire, desire, desire . . .

Gordon Lish

Tuesday 27 July 2021

Teams of 3

Complete 18 Rounds
15/12 Cal Bike
20m Sandbag carry

Complete one round before swapping with your partners

Then ...

150 Burpees

Compare 13 May 2021


For if there is a sin against life, it consists perhaps not so much in despairing of life as in hoping for another life and in eluding the implacable grandeur of this life.

Albert Camus

Monday 26 July 2021


12min AMRAP
12 Box Jumps 24"/20
6 Thrusters 42.5kg/30kg
6 Bar Facing burpees

Hero_GregoryRahoiU.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancée Paula Paulk.

Saturday 24 July 2021

4 Rounds

400m Single Dumbbell Farmers Carry 22.5kg.15kg
30 Situps
Run 200m
15 Deadlifts 60kg/40kg

30min Time Cap

206496347_231457698825187_8373487448073932639_nGood bye dear friend ... Two weeks ago I lost this guy, he made it through the last rep of a Hero workout and then his little wires gave out.

 We'd seen a lot together him and I, we meet in 2007. There were only a few CrossFit's in Australia! in those early years

Matt Swift (Swifty) wasn't even CrossFit Brisbane  😮 we weren't allowed to skip on the jigsaw mats at Sassom in those early years with Matt sometimes we even had to skip on the footpath or in a carpark, but you never complained. I wasn't destined to meet Davin until a few years later, the same year we (my rope) qualified for the 2009 regionals ... Ahh those were good times a lot of first in that year.

A GFC, 2 Floods, 3 Gym moves and a Global pandemic you've been by my side through all of it ...

Good bye ... They broke the mold when they made you in that small Chinese factory ❤



Friday 23 July 2021

6 Rounds for quality
6 Close Grip Bench press
Rest 10s
6 Medium Grip Bench press
Rest 10s
6 Regular Grip Bench press
Rest 10s
6 Right arm 90 degree concentration curls
Rest 10s
6 Right arm standing bicep curls
Rest 10s
Repeat with Left arm

Dan Bailey

Trivia_nightDon't forget Trivia Night tonight from 7pm-9pm ... Pizza on before hand, also don't forget your chair or your beverage ...

(🤦 as if you'd forget your beverage)

Thursday 22 July 2021

Row 500m
30 Toes to Bar
75 Double Unders
Run 400m
30 Toes to Bar
75 Double Unders

Rest 2min

3 Rounds

21 Wallballs 10kg/7kg
7 Squat Cleans 65kg/45kg

Rest 1min

50/35 cal Bike

30min Time Cap

214968630_272207014669816_1268452280944056337_nWe thank you in advance for your business 😂

People's weak points are rarely muscles. It is almost always their head, their heart or their lack of discipline/consistency.

Jim Wendler


Wednesday 21 July 2021

Fight gone bad … with a twist

Ring Dips
Front Squats 40kg/30kg
Burpee Box Jumps 20"
Shoulder to Overhead 40kg/30kg
Row (Cal)

210142184_252857219534253_5789833067318731785_nGurjit G making her first appearance in the "despair" collection 

Res firma mitescere nescit
(A firm resolve does not know how to weaken)