Wednesday 13 October 2021

2 Rounds
Run 600m
25 Handstand Pushups

Then …

Gymnastics skills -
Bar Muscle ups / Handstand Walking

244662465_896637767895277_6962724337034608407_nLuke S ... All smiles approaching the finish line ... #triathlon 

Suffering becomes beautiful when anyone bears great calamities with cheerfulness, not through insensibility but through greatness of mind.


Tuesday 12 October 2021

Back Squat



Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

244315260_229145042580010_2058808543246403786_nCarley's 5 week back squat programing has really paid off #gains

(she would like to thank Kyle for the use of his bar in this photo opportunity ... Carley was not harmed while taking this photo)

The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out and meet it.


Monday 11 October 2021

Assault Bike Madness -
Class must keep the bike going for the 25min

25min AMRAP

20 Evil Knees
20 DB Hang Power Clean
20 Hollow Rocks
20 Push ups
Run 200m

245085419_449589939819747_3592045867790524657_n #warmerweather is here!

If people knew how hard I worked to get my mastery, it wouldn't seem so wonderful after all.


Saturday 09 October 2021

Run 800m
40 Burpee Box Jump overs 24"/20"

Rest 5min

Run 600m
30 Burpee Box Jump overs 24"/20"

Rest 5min

Run 400m
20 Burpee Box Jump overs 24"/20"

Bring a weight vest if you go one!

CF Linchpin

243711737_898277057764504_5347406197036815372_nSaturday morning Birthday Wod #carnage 

The flowers of all the tomorrows are in the seeds of today.

Chinese Proverb

Friday 08 October 2021

Partnered 26min AMRAP

"Filthy Fifty"

50 Box jump, 24"
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Hip extensions
50 Wallballs 10kg/7kg
50 Burpees
50 Double unders

242870840_601935971214951_8414647453996909239_nAli B ...  "Despair" collection

The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out and meet it.



Thursday 07 October 2021

3 rounds of
14 Pullups
7 Ring Dips
7 KB Swings 24kg/16kg

Run 400m

3 rounds of
10 Chest to Bar Pullups
5 Ring Dips
5 KB Swings 24kg/16kg

Run 400m

3 rounds of
6 Bar Muscle Ups
3 Ring Dips
3 KB Swings 24kg/16kg

Run 400m

243359009_360331039161454_8149629327370008391_nGood luck to this guy ... Luke S taking his fitness for a spin on the weekend in a Triathlon #hardworkpaysoff

If people don't like what I'm doing I really don't have time to hear it. I'm doing something good with my life and I challenge them to do the same.

Eddie Vedder

Wednesday 06 October 2021

On the 4:00 x 5 Rounds:

9 Burpees
6 Hang Power Cleans
9 Burpees
6 Push Jerks

Build in Barbell Weight

242414905_1015530789284228_8771042064746161575_n😲 That's a lot of rounds ... #hardworkpaysoff

Obstacles cannot crush me. Every obstacle yields to stern resolve. He who is fixed to a star does not change his mind.

Leonardo da Vinci

Tuesday 05 October 2021

In pairs

50 wallballs 10kg/7kg
30 cleans 60kg/40kg
50 wallballs
20 cleans 75kg/55kg
50 wallballs
10 cleans, 90kg/70kg

241439754_4371557292879993_438218029854234316_nThe roller-coaster ride is real 😂

All growth depends on activity.  There is no development physically or intellectually without effort, and effort means work.

Calvin Coolidge

Monday 04 October 2021

HolidayCoach Kyle will be running an Open gym from 7am - 9am and the Coffee shop will be open at this time too.
The regular class timetable will resume on Tuesday 05 October 2021.
Have a great and safe long weekend.

Saturday 02 October 2021

In Teams of 3 -

Move 39,000kg

Using …
Power Clean
Power Snatch
Front/Back Squat (Floor)
Push Press/Jerk

And ...

39 Pushups
39 Pullups
39 Toes to Bar
39 Handstand Pushups
39 Air Squats
39 Double Unders

39min Time Cap

59557872_10155834562416642_35411335340621824_nHappy Birthday Emily DLP

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.

Thomas Jefferson