Saturday 17 November 2018

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

CF HQ 2018

Rob Forte - 35:18

HERO-Albert-GettingsU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori

Friday 16 November 2018

20min 5RM Push Press

9min AMRAP

7 DB Push Press 20kg/15kg
14 Wall balls 10kg/7kg
21 Double Unders (60 Single Skips)

45915511_327680494730968_1959919655929774080_nGood Luck to Resolve Black (Erin, Greer, Dan, Kyle) competing at the Torian Pro this weekend

This is one of the best CrossFit Competitions in Australia and its just up the road, if you have some time to 

get a long and cheer our team on I know they will appreciate your support.

I will not lose, for even in defeat, there's a valuable lesson learned . . .

Thursday 15 November 2018

Teams of 3

3 Rounds for score -
4min Max Cals Rower
3min Max Deadlift / Hang Power Clean / Push Jerk 70kg/50kg
2min Max Burpee Box Jumps 24"/20

44872065_464675880605011_221339099489894400_nRossella G

"I can't do it" never yet accomplished anything.  "I will try" has performed miracles.

George P. Burnham

Wednesday 14 November 2018

12min AMRAP

20 Double Unders 1 Power Clean 75kg/50kg
20 Double Unders 2 Power Cleans
20 Double Unders 3 Power Cleans

add 1 Power Clean until time finish

23231926_10154795725291097_1165189093_nPaul S … Power Clean

Until commitment is made, there are only promises and hopes . . . but no plans.

Peter Drucker

Tuesday 13 November 2018

For Time:
60/42 Calorie Row
50 Box Jump Overs 24"/20"
40 Toes to Bar
30 Power Snatches 52.5kg/35kg

44855376_1991193947609056_8101078528151257088_nMJ … trying to get the Zombies over the line …

There are no second chances.  There is only this moment and the next moment.  Every one of those moments is a test that you get to take one time - and only one time.


Monday 12 November 2018

18min AMRAP

Run 1600m

then max rounds in time remaining …

Rxd -
4 Strict Handstand Pushups
8 Pullups
12 Air Squats

rxd+ If you have a weight vest wear it for the whole workout

Scaled -

5 Chest to Bar
7 Kipping Handstand Pushups
21 Air Squats

2m8qumYou'll be okay … we promise

You can't have a better tomorrow if you are thinking about yesterday all the time.
Charles F. Kettering

Saturday 10 November 2018

Teams of 3

100 Thrusters 52.5kg/35kg*
4 Rope Climbs
100 Pullups*
4 Rope Climbs
100 Push Press 52.5kg/35kg*
4 Rope Climbs

*Must complete 7 pushups before getting back onto the bar

43604365_271603910363328_6668790012487663616_nCangie W 

Learn the art of patience. Apply discipline to your thoughts when they become anxious over the outcome of a goal. Impatience breeds anxiety, fear, discouragement and failure. Patience creates confidence, decisiveness, and a rational outlook, which eventually leads to success.
Brian Adams

Friday 09 November 2018

Thruster (Racks)


Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

44788993_109453513340057_6717132901651054592_nBen C

In whatever position you find yourself determine first your objective.
Marshal Ferdinand Foch

Thursday 08 November 2018

In teams of 4, row in relay as far as possible in 40mins

team members do not have to stay in team order, but the maximum that any team member can row at any one time is 600m, and the minimum is 300m.

Before getting back on the rower a 15m Handstand walk and 150m run must be completed. Scaling option for the Handstand Walk is either 5 Wall Climbs, or 15 pushups

44893956_318726738918997_5900212899132997632_nThe girls about to finish … #halloween

You've got to get up every morning with determination if you're going to go to bed with satisfaction.
George Horace Lorimer

Wednesday 07 November 2018


40 Burpees
40 One arm DB Snatch 20kg/15kg
40 Pullups
40 Box Jumps 24"/20"
40 Pullups
40 One arm DB Snatch 20kg/15kg
40 Burpees

44779505_495771244237325_1244365249579057152_nJill T … #halloween

Ambition is the path to success. Persistence is the vehicle you arrive in.
Bill Bradley