Tuesday 17 May 2022

10 Rounds
7 Wallballs 10kg/7kg
7 Pull ups
7 Burpees

280407672_1159282374918223_7824900716954310925_n0800 Rainy Saturday Murph prep ... #HWPO

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


Monday 16 May 2022

Teams of 3 - 12 Rounds

2min AMRAP: Bike Cals
1min AMRAP: Chipper Reps

Chipper:
50 Deadlifts 60kg/40kg
50 Toes to Bar
50 Box Jump Overs 24"/20

*Score = Sum Total Reps

279562563_684469966148421_8723006027847162118_nIts totally safe, trust me ... #sketchy

Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic.
Tim Noakes


Saturday 14 May 2022

30min AMRAP
Rounds of “Cindy”

Every 6 Minutes Starting at 0:00
Run 600m

Rxd+ Option - Add a weight vest

6a0120a6317597970c0224df30b396200bWe've had a little taste of some cooler weather this week ... but, its still too early to hibernate #savethegainz

Don't waste life in doubts and fears; spend yourself on the work before you, well assured that the right performance of this hour's duties will be the best preparation for the hours or ages that follow it.
Ralph Waldo Emerson


Friday 13 May 2022

21 - 15 - 9 reps for time of:

Push Jerk 70kg/50kg
Toes to Bar

252645634_409298363999058_436317194706471540_nDon't forget to get your stretch on with Jo ... Saturday mobility class 9am

To be all that we can be, all that we aspire to be, all that we should be, we must live outside of who we are and where we are today. Outside of our comfort zone, outside of the familiar. In failing to do so, we will never grow beyond where we are and thereby fail ourselves.
Bonnie Siegel


Thursday 12 May 2022

In teams of 3 Complete the Following

Row 5000m

*At the same time complete in order
150 Kettlebell Swings 24kg/16kg
150 Situps
150 HSPU
150 Burpees

Score is time for the 5000m and time to complete the wod

35min Time cap

280213773_573183697368192_3719589615045648596_nNo jokes ... you'll be fine 😂

The wayside of business is full of brilliant men who started out with a spurt, and lacked the stamina to finish. Their places were taken by patient and unshowy plodders who never knew when to quit.
J. R. Todd


Wednesday 11 May 2022

15min 1RM Front Squat

12min AMRAP

200m Row/Bike/Ski
2 Dumbbell Box Step-ups
200m Row/Bike/Ski
4 Dumbbell Box Step-ups
200m Row/Bike/Ski
6 Dumbbell Box Step-ups

*add 2 Step-ups Each Round

Mens Dumbbells (2) 22.5kg/24"
Ladies: Dumbbells (2) 15kg/20"

279795183_478016870778861_4919118579412868447_nSome colder weather to start the week ... Doesn't stop the 0530 crew ... #HWPO

If you love life, don't waste time, for time is what life is made up of.
Bruce Lee


Tuesday 10 May 2022

12-9-6 reps for time of:

Deadlifts 143kg/92.5kg
Bar muscle-ups

CF HQ 2020

10min Time Cap

279582654_5278114132252194_9004903192255207971_nDoesn't look too bad 🤔🤔🤔

Defeat is not the worst of failures. Not to have tried is the true failure.
George Edward Woodberry


Monday 09 May 2022

Hope for Refugees
3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

CF_HFR_LOGO-768x369MSF is an international non-governmental nonprofit focused on providing “independent, impartial medical humanitarian assistance to the people who need it most.” The organization “cares for people affected by conflict, disease, outbreaks, natural and human-made disasters, and exclusion from health care in more than 70 countries,” according to its website.

MSF has worked in Brazil to provide medical care to Brazilian people in need as well as Venezuelan migrants and asylum seekers in the country. It has helped with earthquake recovery efforts in Chile, constructed hospitals in Bangladesh, provided medical care for migrants and refugees in the central Mediterranean, and is currently leading a medical humanitarian response in Kyiv, Lviv, and several other Ukrainian cities. The organization is also working to support Ukrainian refugees in nearby countries such as Poland, Moldova, Hungary, and Slovakia.


Saturday 07 May 2022

10 Rounds For Time:
Run 200m
10 Toes to Bar
15 Wallballs 10kg/7kg

Time Cap: 30 Minutes

194290929_297143435384406_7739076396848097625_nDr Fiona ... Putting in the work!

Feelings are much like waves, we can't stop them from coming but we can choose which one to surf.
Jonatan Mårtensson


Friday 06 May 2022

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

Mens - 60kg
Ladies - 40kg


CF HQ

Compare 16 Jan 2021

279429491_366459805448430_2778937784464955539_nPants of Friday!!!

Success will never be a big step in the future, success is a small step taken just now.
Jonatan Martensson