Monday 07 January 2019

Happy Birthday Letitia D

370 Cal Bike - (Class buy in across 2 bikes)

rest 5min…

37 Push ups
37 DB Strict Press 15kg/10kg
37 Burpees
37 DB Push Press 15kg/10kg
37 Plate gournd to overhead 20kg/15kg
37 DB Push Jerks 15kg/10kg

Gift-5ab2994604d1cf0036f00ac5This works great for sisters too #happybirthday

Life isn't about finding yourself. Life is about creating yourself.
George Bernard Shaw

Saturday 05 January 2019

Run 800m
30 Pullups
60 Air squats
30 Clean and Jerks 60kg/42.5kg
60 Air squats
30 Pullups
Run 800m

CF Linchpin

Compare 05 Jan 2018

49064876_1547795858697699_2272540361081487360_nSuper excited to have this guy on board from today! … Here's a little bit about Matty…

Matty is a Level 2 qualified Yoga teacher (500 hours) and is also qualified in Yin and Restorative Yoga. Matty combines his yoga teaching with his diverse experience as a Registered Nurse (over a decade in Intensive Care) to enrich each class and provide options for all bodies.

Formally owning a Yoga business that specialised in Yoga Teacher Training, Matty is used to teaching all levels of students (even super tight crossfitters) and looks forward to commencing a regular Saturday Stretch/Yoga class with you all.

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



Friday 04 January 2019

Back Squats


Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

48430338_274439413220381_9148118158219935744_nSo much surprise weight vest Murph regret in one photo #youngblood

A man without decision of character can never be said to belong to himself . . . He belongs to whatever can make captive of him.
John Foster

Thursday 03 January 2019

"Welcome Back" - In pairs

100 Cal Row (60)
50 Situps (50)
100 Plate Overhead Walking Lunges 20kg/15kg (60)
100 Situps (75)
100 Burpees (60)
50 Situps (50)
100 Goblet squats 24kg/16kg (60)

()* indicate scaled reps for those that are coming back to training after holidays if you have continued to train feel free to have a crack at rxd

49110972_935537970170004_4430948657830821888_nWelcome back! … Grab your gym buddy #partnerwod

It's not the load that breaks you down, it's the way you carry it.
Lou Holtz

Saturday 22 December 2018

Unknown & Unknowable

Die_HardMerry almost Christmas people #hohoho

In reading the lives of great men, I found that the first victory they won was over themselves . . . self-discipline with all of them came first.
Harry S Truman


Friday 21 December 2018

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)

Tuesday 12 December 2017

C7763e8370055a81ea9a8aa795218b39--funny-workout-funny-gym1OMG … its that time of year again!

If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.
Martin Luther King Jr.



Thursday 20 December 2018

20 minutes 3RM Split Jerk

DB Split Clean 20kg/15kg
Toes to Bar

47572936_10155890598142694_662462408639381504_nChristmas & New Years Gym Hours ...

WEDNESDAY 26 DECEMBER - 7:00am - 9:00am - Boxing day Carnage - Open gym
SATURDAY 29 DECEMBER - 7:00am - 9:00am - Open gym
MONDAY 31 DECEMBER - 7:00am - 9:00am - Last session of the year - Open gym

The greatest pleasure in life is doing what people say you cannot do.
Walter Bagehot


Wednesday 19 December 2018

In Pairs
100 Wall Balls 10kg/7kg
75 Handstand push up
50 Burpees
25 Muscle Ups
*Every 25 reps both people run 100 m.


The firmest friendships have been formed in mutual adversity, as iron is most strongly united by the fiercest flame.
Charles Caleb Colton


Tuesday 18 December 2018

"The Chief"
5 rounds, 3 minute AMRAP's
3 Power Cleans 70/50
6 Push Ups
9 Air Squats
Rest 1 minute between rounds

48249802_273572110023668_2434050286965227520_nWhen you sell out on the rower, you take a knee #bucketwascloseby

One half of knowing what you want is knowing what you must give up before you get it.
Sidney Howard



Monday 17 December 2018

Overhead Squat 3-3-3-3-3
Snatch Balance 2-2-2-2-2
Snatch 1-1-1-1-1


Coach Burgener dropping knowledge bombs 

What's the world's greatest lie? . . . It's this: that at a certain point in our lives, we lose control of what's happening to us, and our lives become controlled by fate.
Paulo Coelho