Monday 12 April 2021

For time:
2 rounds of:
10 snatches, 60kg/40kg
12 burpees
Then, 2 rounds of:
10 snatches, 40kg/30kg
12 burpees

169397136_286829216380987_1392287926552021597_n #preach Dave

Success is not only for the elite.  Success is there for those who want it, plan for it, and take action to achieve it.

Jim Brown

Saturday 10 April 2021

Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 Deficit Push Ups

CF HQ 2018

154600415_498556091136864_3168024750981404925_nAll the smiles ... post Saturday workout ... Come on down 

Whether one is twenty, forty, sixty or eighty; whether one has succeeded, failed or just muddled along - life begins each morning.  Life is a day, this day.  All past days are gone beyond revisiting.  All days that still may come are veiled in mystery.  Each new day is life and life begins anew with it.  Each morning is the open door to a new world - new vistas, new aims, new plans, new thoughts.  The greatest fact in life is this, that it is never too late to start again.  Biography simply overflows with inspiring examples of this truth.  However discouraging your days have been, keep this thought burning brightly in your mind: life begins each morning.

L. M. Hodges

Friday 09 April 2021

2 rounds for max reps of:
2 minutes of shoulder presses, 60kg/40kg
Rest 1 minute
2 minutes of front squats, 100kg/65kg
Rest 1 minute
2 minutes of deadlifts, 140kg/95kg
Rest 1 minute

Post reps completed to comments.

CF HQ 2018

165384807_1428858670804048_5846383898718405170_nCarley C ... That moment when the bar goes overhead .. #theopen

For all your days prepare.
And meet them ever alike:
When you are the anvil, bear;
When you are the hammer, strike.

Edwin Markham 

Thursday 08 April 2021

3 Rounds:
1 Minute Calorie Row
1 Minute Single DB Box Step Up 24"/20"
1 Minute Toes to bar
1 Minute Wallballs 10kg/7kg
1 Minute Rest

165790771_464324434810041_8238254661939821509_nCasey L ... Barbell math is hard

Stand up to your obstacles and do something about them.  You will find they haven't half the strength you think they have.

Norman Vincent Peale


Wednesday 07 April 2021

(A) Press 1 - 1 - 1 - 1 - 1
Push Press 3 - 3 - 3 - 3 - 3
Push Jerk 5 - 5 - 5 - 5 - 5

(work down the columns 1-3-5 is one set)

(B) For Time -
15 Handstand Pushups
10 Ring or Bar Muscle Ups
15 Burpees

Rest 1min

15 Burpees
10 Ring or Bar Muscle Ups
15 Handstand Pushups

10min Time Cap

166798880_909375403233077_2373663422922497753_nCongrats to Dan R qualifying for the next stage of the CrossFit Opens ... Quarter Finals here we come!

Be patient with everyone, but above all with thyself.  Do not be disheartened by your imperfections, but always rise up with fresh courage.

St Francis De Sales

Tuesday 6 April 2021

10min AMRAP

(A)100 ft (30m) DB Farmers carry
5 Burpees

Men 22.5kg DB's
Women 15kg DB's

CF Linchpin

(B) Handstand play / walking or working your Handstand Pushups

169134029_165477168663360_7506462483220888597_n #truthruth

Nobody who ever gave his best regretted it.

George Halas

Saturday 03 April 2021


For time:

Run 1,000m
5 rounds of:
15 push-ups
20 med-ball cleans 10kg/7kg
21 burpees
Run 1,000m

CF HQ 2021


Lorenzo Zanetti, 47, died suddenly on Jan. 15, after suffering a heart attack. Zanetti was a CrossFit Level 2 Trainer and owner of Mad Tortuga CrossFit in Rovereto, Italy, where he died.

“(Zanetti) was one of the strongest supporters of the Italian CrossFit community and he dedicated his life to spreading the CrossFit methodology, leading by example,” Matteo Pozzati, a colleague and friend of Zanetti, wrote in an email.

A passionate coach and affiliate owner, Zanetti persevered through the COVID-19 pandemic, offering CrossFit classes online for his members through the gym closure associated with the crisis. Zanetti’s impact on the Italian CrossFit community will continue after his death, and he will be greatly missed.

Zanetti is survived by his girlfriend, Josipa Rimanic, his affiliate community, and many other friends and family.




Thursday 01 April 2021

166725321_509215993412867_5628358018618020662_nWe are back people, lockdown has been lifted! ...

We will be opening the gym tonight for a 4pm Open gym and a 5pm Partner Throwdown!

So if you've missed us as much as we've missed you find a friend and come down tonight and Throwdown!


Tuesday 30 March 2021

3 Day Lockdown in Effect 

137020664_878307472923512_3626144624581906584_nStay tuned for a "Lockdown's are Sh*t" team workout on Thursday night

Monday 29 March 2021

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 29kg ♂ 43kg
Time cap: 15 minutes

Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.


7 Rounds for time -

7 Ring Dips
14 One arm Dumbbell Snatch 22.5kg/15kg
Run 200m


Workouts are like brushing my teeth; I don't think about them, I just do them.  The decision has already been made.

Patti Sue Plumer