Saturday 28 May 2022


Run 1600m
100 Pullups
200 Push Ups
300 Squats
Run 1600m

PicstitchIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Friday 27 May 2022

12min AMRAP

5 Power Cleans 60kg/40kg
5 Push Jerks 60kg/40kg
5 Cal Bike
5 Burpees

Teneriffe-logoTeneriffe Festival is on this Saturday 28 May 2022 - Parking around the gym will be a nightmare.

We are running a 3am and 7am MURPH Class and there is no 9am mobility class on the Saturday.

We must train from the inside out. Using our strengths to attack and nullify any weakness. It's not about denying a weakness may exist but about denying it's right to persist.
Vince McConnell


Thursday 26 May 2022

16min EMOM

Min 1: Deadlift 100kg/70kg
Min 2: Box Jump overs 24"/20"
Min 3: Rest
Min 4: Rest
Min 5: Dumbbell Push Press 22.5kg/15kg
Min 6: Cal Row
Min 7: Rest
Min 8: Rest

IMG_3920Ali B cracking out deadlift reps over the weekend ... #coachkyleseeseverything

It is important to know that at the end of the day, it's not the medals you remember. What you remember is the process - what you learn about yourself by challenging yourself, the experiences you share with other people, the honesty, the training demands - those are things nobody can take away from you whether you finish twelth or you're an Olympic champion.
Silken Laumann

Wednesday 25 May 2022

Power Clean

Hang Power Clean

Hang Squat Clean

Squat Clean

IMG_3838Was so great to have Roger make it to my 50th birthday workout, after I was at his all those years ago 😂


Be patient with everyone, but above all with thyself. Do not be disheartened by your imperfections, but always rise up with fresh courage.
St Francis De Sales



Tuesday 24 May 2022

Teams of 2

5min AMRAP
Buy-In: 20 Pull-ups
12 Front Squats 40kg/30kg
50 Double Unders

Rest 5 Minutes

5min AMRAP
Buy-In: 20 Pull-ups
9 Front Squats 50kg/35kg
50 Double Unders

Rest 5 Minutes

5min AMRAP
Buy-In: 20 Pull-ups
6 Front Squats 60kg/40kg
50 Double Unders

CF New England

IMG_3963Thanks to everyone that was able to make my 50th Birthday workout over the weekend ... #legends

For all your days prepare.
And meet them ever alike:
When you are the anvil, bear;
When you are the hammer, strike.
Edwin Markham

Monday 23 May 2022

6 Rounds

5 Handstand Pushups
10 Pull ups
15 Hand Release pushups
20m Single KB Front Rack Carry 24kg/16kg

273496590_2926530894325028_440001461028319665_nIts been raining of late, so we might sneak a few of these in before Murph on Saturday

Of all the judgements we pass in life, none is as important as the one we pass on ourselves.
Nathaniel Branden

Saturday 21 May 2022

IMAG1185 (2)Brandon's 50th Birthday workout.

Come down and celebrate the last two days of my forties  😊

Friday 20 May 2022

25min AMRAP
50 Dumbbell Bench Press 22.5kg/15kg
400m Run
30 Dumbbell Snatches 22.5kg/15kg
20 Strict Pull-ups
100 Sit-ups

6a0120a6317597970c0224df34316f200bIts my birthday wod on Saturday, don't cherry pick its going to be awesome 😂😂😂

The only way to be who you want to be is by being what you haven't yet been.
Sally Edwards

Thursday 19 May 2022

Max rounds in 3min of :
5 Burpees
1 Ring Muscle Up

Rest 2min, repeat for a total of 5 cycles.

CF Linchpin

280385778_377806724399781_2584970188062218140_nOakley putting in the work ... #nodaysoff

I do the very best I know how - the very best I can; and I mean to keep on doing so until the end.
Abraham Lincoln

Wednesday 18 May 2022

Power Snatch

Hang Power Snatch

Hang Squat Snatch

Squat Snatch

280470570_330847892512343_948577137750389271_nBike Chipper to kick of the week ... #humid #nomorerainplease

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.