Tuesday 13 October 2020

Teams of 3 - 25min AMRAP

5 Sandbag Cleans
40m Sandbag Carry
5 Strict Pullups

*you must complete a full round before swapping with a team mate

120627826_366344697840102_2362192921083725758_nMichael H captured just before he went #fullsend

Motivation is what gets you started.  Habit is what keeps you going.

Jim Ryan

Monday 12 October 2020

5 Rounds For Time:
10 Single Arm Dumbbell Thrusters (Right)
200 Metre Run
10 Single Arm Dumbbell Thrusters (Left)
200 Metre Run

Mens Dumbbell 22.5kg
Ladies Dumbbell 15kg

121258495_973659996474592_3169480795335571750_nSomething to look forward to I guess ... #crossfit

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all.

Sam Ewing

Saturday 10 October 2020

In pairs - 25 Rounds

4 Toes to bar
4 DB Renegade Rows
4 DB Deficit Pushups
4 Burpee Box Jumps 24"/20"
4 Power Cleans 60kg/40kg

Partner must complete a full round before swapping

Rxd - Buy in 100/75 Cal Bike

Scaled - Cash out 100/75Cal Bike

120913889_747241296133158_1895882659882068927_n25 Years ago  a young guy started on a journey and this week we Celebrate the end of that journey.

Congrats to Matt and Jess on the sale of their business and the starting of their next chapter together.

Hopefully Matt will sit still long enough Jess for you to get a holiday.


Few men during their lifetime ever come anywhere near exhausting the resources dwelling within them.  There are deep wells of strength that are never used.

Richard E. Byrd


Friday 09 October 2020

Four rounds each for time of:
Row 500m
15 Bench Press 60kg/40kg

Rest 3min between efforts

120699783_3415591421822660_5135597050309860624_nDouble #trouble ... Part of Resolves new #trouble series 

Excellence is the gradual result of always striving to do better.

Pat Riley


Thursday 08 October 2020

Row 500 m
Max reps Ground to Overhead 70kg/50kg
Run 400 m

10 minute cut-off.

120634204_4408694469205883_7734922191208847656_n #trouble 

Never look down to test the ground before taking your next step; only he who keeps his eye fixed on the far horizon will find his right road.

Dag Hammarskjold 

Wednesday 07 October 2020

2 Rounds for time -

100 Double Unders (600m Run)
50 Dumbbell Push Jerks 22.5kg/15kg
50 Situps
50/35 Cal Row

116557145_320849679078940_4267670246591909546_nIts probably for the best to let the previous class leave before you turn up today ... #spicy

Stop thinking in terms of limitations and start thinking in terms of possibilities.

Terry Josephson

Tuesday 06 October 2020

For time:
40 Double Unders
40 Toes to Bar
40 Double Unders
40 Pull-ups
400m Run
40 KB Swings 24kg/16kg
40 Double Unders
40 Pushups
40 Double Unders
40 Squats

118030540_769828393835770_3748246788880242519_nAlex A ... #action ... #noexpression

The day is committed to error and floundering; success and achievement are matters of long range.

Johann Wolfgang von Goethe

Monday 05 October 2020

Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks 60kg/40kg
70 Toes to Bar
50 Clean and Jerks 70kg/45kg
50 Chest to Bar Pull-ups
30 Clean and Jerks 80kg/50kg
30 Bar Muscle-ups
150/100 Calorie Bike

CF New England

QueenHappy Queens Birthday 

The block of granite which was an obstacle in the pathway of the weak becomes a stepping-stone in the pathway of the strong.

Thomas Carlyle 

Saturday 03 October 2020

800 Meter Run
21 Hang Power Snatches 42.5kg/30kg
21 Burpee Box Jumps 24"/20"
400 Meter Run
15 Hang Power Snatches 42.5kg/30kg
15 Burpee Box Jumps 24"/20"
200 Meter Run
9 Hang Power Snatches 42.5kg/30kg
9 Burpee Box Jumps 24"/20"

119451529_351456009324681_280890109923757611_nJac D crushing another Saturday workout ... #howhardcantheybe

A person will sometimes devote all his life to the development of one part of his body - the wishbone.

Robert Frost


Friday 02 October 2020

Power Cleans 52.5kg/35kg
Directly into:
Push Presses 52.5kg/35kg
Kettlebell Swings 24kg/16kg

119081110_921164581706454_2319841349689783839_nSaturday feels ... Great face Ian W ... #action

Things turn out for the best for the people who make the best of the way things turn out.

John Wooden