Friday 07 February 2020

Power Clean

Hang Power Clean

Hang Squat Clean

Squat Clean

83652872_192087671992712_175819154891210752_nMatt's hard work paying off

Talent is just the gift of a head start. It isn't what gets you through a practice, across the finish line or onto the podium.
Matt Hudson


Thursday 06 February 2020


3 Skin the Cats
6 Handstand Push Ups
9 Bar Dips
12 Pull Ups


5 Rounds - Advance
3 Bar Muscle Ups
6 2P Deficit Handstand Pushups
9m Handstand Walk
12 Alternating Pistols

83897532_2544535022498878_1297780207356215296_nCongrats to Xavier M completing his first 5km ocean swim over the weekend … 1hr 27min

The experienced mountain climber is not intimidated by a mountain - he is inspired by it. The persistent winner is not discouraged by a problem - he is challenged by it. Mountains are created to be conquered; adversities are designed to be defeated; problems are sent to be solved.
William Arthur Ward


Wednesday 05 February 2020

For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts 70kg/50kg
15 Pullups
9 Push Jerks 70kg/50kg

84313196_175746520328282_4128152793447923712_nJack K searching for every last metre

So long as there is breath in me, that long I will persist. For now I know one of the greatest principles of success; if I persist long enough I will win.
Og Mandino


Tuesday 04 February 2020

13min AMRAP
60 Dumbbell Snatches 22.5kg/15kg
50 Push Ups
40/30 Calorie Row
30 Burpee Box Jumps 24"/20"

84017247_624807238282340_5899513356334661632_nLaura C having too much fun at her rest station.

Commitment is a big part of what I am and what I believe. How committed are you to winning? To being successful? There's that moment every morning when you look in the mirror: Are you committed, or are you not?
LeBron James

Monday 03 February 2020

For time -

Run 1600m
10 Rounds
7 Wallballs 10kg/7kg
7 Pull ups
7 Burpees

80093879_585151035593608_7358491528920039424_nNot going to lie today is a spicy one

Much good work is lost for the lack of a little more.
Edward H. Harriman

Saturday 01 February 2020

Teams of 3
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 35kg/25kg
Weight 2: 42.5kg/30kg
Weight 3: 52.5kg/37.5kg
Weight 4: 62.5kg/42.5kg
Weight 5: 70kg/47.5kg (AMRAP)

CF New England

82765234_2387771094866457_6170594095577169920_nEmily M #fullsend on a Saturday

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

Friday 31 January 2020

Power Snatch

Hang Power Snatch

Hang Squat Snatch

Squat Snatch

83212447_2642293615878501_2426035650357624832_nFran N … #takeoff

If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?
Stephen Levine


Thursday 30 January 2020

5 rounds for time of:
5 shoulder presses
10 push presses
15 push jerks
20 Double Unders

Mens - 42.5kg
Ladies - 30kg

CF HQ 2020

82024471_834536423654224_418479318147006464_nAmanda M ... going overhead

I don't want to get to the end of my life and find that I lived just the length of it. I want to have lived the width of it as well.
Diane Ackerman

Wednesday 29 January 2020

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes

CF HQ 2012

82240735_475057200052772_4591674657693761536_nOdette rocking the new Resolve 10th birthday T shirt …

(we are going to do another small order this week for those that missed out on the first run)

The choice isn't between success and failure; it's between choosing risk and striving for greatness, or risking nothing and being certain of mediocrity.
Keith Ferrazzi

Tuesday 28 January 2020

1 rep max for the following complex

Deadlift + Hang power clean + Hang power clean + Jerk

Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

82740409_675595449856572_1071878018646933504_nAnother great afternoon of lifting ... Paul S pb's in deadlift and back squat and 2nd place overall #sickcontent

Make the best of what is in your power, and take the rest as it happens.