Wednesday 06 January 2021



5min AMRAP

50 Double unders (75 Single Skips)
10 Wallballs 10kg/7kg

135646438_312182993563402_5602819555466337149_nEmma A ... Thumbs up during the workout 

The men and women who change the world are not blessed with exceptional insight.  They merely choose to keep pushing, risking and betting when it would be perfectly prudent to stop.

Jon Gilson

Tuesday 05 January 2021

3 Rounds

Run 800m
15 Power Snatch 35kg/25kg
15 Burpee box jump 24"/20"

21min Time Cap

135788807_10157876836587544_5998769337345092373_oCongratulations to Sarah and Babes who welcomed ...

Summer Elizabeth Monsour into the world on the  3rd Jan 2021 at 12:58am

To will is to select a goal, determine a course of action that will bring one to that goal, and then hold to that action till the goal is reached.  The key is action.

Michael Hanson

Monday 04 January 2021

3 x 5 min AMRAPS

5 Overhead Squats 40kg/30kg (OH Plate Lunge)
10 Pushups
15 KB Swings 24kg/16kg

Rest 3 mins – continue where you completed last round

135354761_1604041206469329_1578293729727488933_nBaby steps people!

All that you accomplish or fail to accomplish with your life is the direct result of your thoughts.

James Allen


Saturday 02 January 2021

'Welcome Back" ... Fight gone bad style - In even teams per class


150 Wallballs 10kg/7kg

Rest 1min


150 Pushups 

Rest 1min


150 Hang Power Cleans

Rest 1min


150 Shoulder to Overhead

Rest 1min


150 Burpees

*Your team score is Max team cals Bike


What is important is to keep learning, to enjoy challenge and to tolerate ambiguity.  In the end there are no certain answers.

Matina Horner



Thursday 24 December 2020

In Pairs -
2,000/1,600 Metre Row
150 Double Unders
Max Rounds of “Cindy” in the remaining time -

5 Pullups
10 Pushups
15 Air Squats

30min AMRAP

131426627_387584765666382_6289457096816715654_n12 Days of Christmas ... #aftermath

If we know exactly where we're going, exactly how to get there, and exactly what we'll see along the way, we won't learn anything.

M. Scott Peck




Wednesday 23 December 2020

Teams of 3:
Run 800m
75 burpees
50 Sandbag - Ground to Over the Shoulder
100 Toes to Bar
50 Sandbag - Ground to Over the Shoulder
75 burpees
Run 800m

131895063_2784266758481240_5911573533428159335_n12 Days of Christmas ... #aftermath

Yesterday is not ours to recover, but tomorrow is ours to win or lose.

Lyndon B. Johnson

Tuesday 22 December 2020

3 Rounds
Run 400m
15 Handstand Pushups
20 Box Jumps 24"/20"
15 Chest to bar Pullups

131918184_1523210828067526_1937437175603994793_n12 Days of Christmas ... #aftermath

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

Monday 21 December 2020

In Teams of 2: 20 min AMRAP
7 Bike Cals
7 Goblet Squats 24kg/16kg
7 Burpees

*You must complete a full round before swapping with your partner

131930813_871805203631071_4493758865687747556_n12 Days of Christmas ... Over for another year! #gladitsonlyonceayear

Great job to everyone that came in and had a go, special thank you to the people that also came down to cheer.

 #legend status to the people that went to work after! 

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

Saturday 19 December 2020

12 Days of Christmas

1 - Wall Climb
2 - OA DB Snatch 20kg/15kg
3 - Power Cleans 70kg/50kg
4 - Ring Dips
5 - Burpee box jump 20"
6 - situps
7 - Toes to bar
8 - KB swings 24kg/16kg
9 - Pull ups.
10 - Cal Row
11 - GHD Hip extensions
12 - 120m Bear Crawl (20m loop track)

6a0120a6317597970c0240a4f7263a200b12 Days of Christmas ... #allofthequestions ... #everythingisawesome

He who reins within himself and rules passions, desires and fears is more than a king.

John Milton

Friday 18 December 2020

Cover as much distance as possible in 20 minutes.

Run / Row / Bike / Ski in any amount or any splits as desired.
A minimum of 400m running and 500m rowing and 500m Ski must be completed.

Post total metres

Compare 25 AUG 2020

128621805_175236987645045_905058664529278490_nChristmas Party #smiles

The success of most things depends on knowing how long it will take to succeed.

Charles de Montesquieu