Tuesday 06 November 2018


Handstand Pushups
Ring Dips
Push Ups

44789028_1827580794022116_6267517029113135104_nHalloween Selfie … Amanda and Leigh

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 05 November 2018

39 Back Squats (Racks) 60kg/40kg
390m Run
39 Cal Row
39 Toes To Bar
39 Push ups
39 KB Swings 24kg/16kg
390m Run

BdayHappy birthday Emma 

I would not say it's not hard, but why wouldn't it be? All important things are hard.
Toni Morrison

Saturday 03 November 2018

On the 2 Minute for 20 Minutes
7 Burpees
5 Power Cleans 85kg/60kg
3 Muscle Ups


44773981_2250002328403309_7761363618813181952_nGreer … #halloween

He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed.
William James

Friday 02 November 2018

30 Push ups
30 DB Strict Press 15kg/10kg (seated)
30 Toes to Bar
30 DB Push Press 15kg/10kg
30 Push ups
30 DB Push Jerks 15kg/10kg

43586902_563354147442178_3482214425371344896_nLeigh and MJ … #halloween

Let there be no doubt: as long as you continue to blame others instead of assuming your responsibilities, you will make no meaningful and enduring change for the better.
Gary Ryan Blair

Thursday 01 November 2018

“Rabbit’s Delight”
Complete as many repetitions as you can, as quickly as you can.
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Thrusters 20kg/15kg
KB Swings 24/16 kg
Wall Ball 10kg/7kg
Box Jumps 24"/20"
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

44866092_482320275621672_556541441308884992_nEvery coach needs a little helper … #halloween

Those who think they have no time for healthy eating will sooner or later have to find time for illness.
Edward Stanley


Wednesday 31 October 2018

20min 3 Rep Deadlift

2 Rounds

25 Deadlifts 80kg/60kg
Run 200m
25 Pullups
Run 200m

44786391_259255381455132_2591514516864892928_nJames and Niall … #halloween

As you go through life, you will see a great chasm. Jump. It is not as wide as you think.
Joseph Campbell

Tuesday 30 October 2018

800 Meter Run
30 Power Cleans 85kg/60kg
800 Meter Run

43636091_324758954772326_8971110577287987200_nRoberto and Rossella … #halloween

Success doesn't mean the absence of failures; it means the attainment of ultimate objectives. It means winning the war, not every battle.
Edwin C. Bliss

Monday 29 October 2018

Power Snatch

Hang Power Snatch

Hang Squat Snatch

Squat Snatch

44836546_268957433803068_1768198977330610176_nWhat a fantastic night … Thanks to everyone that came … Next years will be even bigger #sorryleigh

Somebody ought to tell us, right at the start of our lives, that we are dying. Then we might live life to the limit every minute of every day. Do it, I say, whatever you want to do, do it now.
Michael Landon

Saturday 27 October 2018

Complete as many rounds as possible in 20 minutes of:

7 Back squat 85kg/60kg
10 Dumbbell Overhead walking lunge, 20kg/15kg (right hand)
7 Burpees
10 Dumbbell Overhead walking lunge, 20kg/15kg (left hand)

CF AUG 2010

P6301263Saturday Crew … Tyson, Xavier, Paul and Glenn

Self-discipline is an act of cultivation. It requires you to connect today's actions to tomorrow's results. There's a season for sowing a season for reaping. Self-discipline helps you know which is which.
Gary Ryan Blair

Friday 26 October 2018

Split Jerk


Weighted Pullups




32506896_10156546281772033_1223524642329722880_nHugh S … Overhead

The key question to keep asking is, Are you spending your time on the right things? Because time is all you have.
Randy Pausch