Wednesday 18 July 2018

4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders

Men: 30kg
Women: 20kg

CF HQ 2018

P6301443Glenn C … Set position 

The secret to success is to be ready when opportunity comes.
Benjamin Disraeli

Tuesday 17 July 2018

For time:
100-ft. (30m) handstand walk
9 squat cleans
75-ft.(22m) handstand walk
12 squat cleans
50-ft.(15m) handstand walk
15 squat cleans
25-ft.(7m) handstand walk

Men: 85kg.
Women: 60kg

CF HQ 2018

P6301398One of the few photos ever captured of Young Tom resting in the wild … #fullnoise

Success is peace of mind, which is a direct result of self-satisfaction in knowing that you did you best to become the best you are capable of becoming.
John Wooden

Monday 16 July 2018

20min 1RM Snatch

For Time -
50 Snatch 60kg/40kg

*On the min 5 Toes to bar

Images (2)Unexpected PBs are the BEST … come down and get one

A habit is like a cable: we weave a thread of it everyday, and at last we cannot break it - so we must form good, positive, and productive habits.
Horace Mann

Saturday 14 July 2108

800m run
50 OA DB Snatch Alternating 22.5kg/15kg
20 Knees to Elbows
400m run
20 Knees to Elbows
50 Burpees

 Compare 12 Feb 2018

P6301258Tyson K 

 Without continuous personal development, you are now all that you will ever become, and hell starts when the person you are meets the person you could have been.
Eli Cohen

Friday 13 July 2018

5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges 22.5kg/15kg
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest

Post 5 scores to the whiteboard

Wod courtesy of CF New England

18519823_10155618759428268_1960977398364808234_nLittle T prepping for todays wod #quadzilla

Don't let your success of today lay you into complacency for tomorrow. For that is the worst form of failure.
Og Mandino

Thursday 12 July 2018

Tabata Sit Up's 

20min 5RM Deadlift

Partnered 7min AMRAP

Hold the top of a deadlift 100kg/75kg
accumulate as many reps** as you can while you partner holds the top of the deadlift, you can change as many times as required in the 7mins.

Reps = **(50 Pushups 50 Burpees 50+ Pullups)

A smorgasbord of fitness today 

It is no sin to attempt and fail. The only sin is to not make the attempt.
Suellen Fried

Wednesday 11 July 2018

5 Rounds for load -

5 Power Cleans
5 Front Squats
5 Push Jerks

Rest 3-5min between rounds

*You may not let go of the bar during a round

P3120760Roberto R … Sweating bullets overhead #intheopen … (that counter again not doing much)

There will never be another now. I will make the most of today. There will never be another me. I will make the most of myself.
Robert H. Schuller

Tuesday 10 July 2018


5 rounds for time of:

400 m Run
15 Overhead Squats 42.5 kg (30 kg)


Restlessness and discontent are the first necessities of progress.
Thomas A. Edison

Monday 09 July 2018

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-balls
15 kettlebell swings

Men: 10kg/24kg
Women: 7kg/16kg

CF HQ 2012

WinterAs we all wonder if this brutal Queensland winter of 20 Degree day's will ever end …

I can confirm  the gym will be open again this week 

To learn, you have to listen.
To improve, you have to try.
Thomas Jefferson

Saturday 07 July 2018

The Ensign

Complete as many rounds as possible in 3 minutes of:

3 Power Clean 70kg/50kg
6 Push Ups
9 Air Squats/Ring Dips


Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

Compare 14 Nov 2017

31189633_10156190242421000_9024466273106395136_nTeneriffe Festival today so parking around the gym will be BAD

Success is like wrestling a gorilla. You don't quit when you're tired. You quit when the gorilla is tired.
Robert Strauss