Friday 06 July 2018


Row 1000m
50 Thrusters 20kg
30 Pullups

Midline Madness V3.0

Candlestick Pulses
Hollow Rocks
Evil Knees
Russian Twists 10kg

Compare 15 Nov 2017

23232054_10154795722096097_629729031_nSpreading the gospel … #strugglingforwebsitecontent

Most people . . . have been conditioned to believe they should 'coast' through life as much as possible - they should avoid 'pressure situations' and gravitate toward circumstances where no one is demanding anything from them. You see, the truth of the matter is that it's through pressure or 'stress' that we evolve - that we grow.
Bill Phillips

Thursday 05 July 2018

In teams of 3 Complete the Following

Row 5000m

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

35min Time cap

36292670_1843778488998353_3026077920599736320_n#TBT … Some of you may not know, But coach Andrew swam at the Commonwealth Games.

How old was he to fit into these bad boys? … #begentle 

We are enriched by life's harsh moments, especially those of our choosing.
Mark Allen

Wednesday 04 July 2018

Happy Bday Ben P

10 Rounds of
4 Strict Pullups
4 Pushups

75 Double unders

5 Rounds of
8 Deadlifts 100kg/70kg
8 Box Jumps 24"/20"

75 Double Unders

Run 300m


Ben P #happybirthday

When a man says "I cannot", he has made a suggestion to himself. He has weakened his power of accomplishing that which otherwise would have been accomplished.
Muhammad Ali

Tuesday 03 July 2018

20min 1RM Clean and Jerk

For Time -
50 Clean and Jerks 60kg/40kg

*On the min 5 Toes to bar



If you haven't had a chance to see it … #netflix

When one's expectations are reduced to zero, one really appreciates everything one does have.
Stephen Hawking


Monday 02 July 2018

Five - 3min rounds of:

10 Front squats (from the floor)
10 Box jumps 24"
Max burpees in the remainding time.

Rest 3min between rounds

07.15wodStarting the week off right with a little peach work …

Continuous effort - not strength or intelligence - is the key to unlocking our potential.
Liane Cardes

Saturday 30 June 2018

Sam T 30th Bday wod

Run 1 mile (1600m) + Weight Vest

3 Rounds
30 Burpees
10 Handstand Pushups
10 Hang Squat Cleans 60kg/40kg
10 Push Jerks 60kg/40kg

Run 1 mile (1600m) + Weight Vest

35360485_10157001569433268_2679085584315580416_nHappy Birthday Sam

It is important to stay within your comfort zone. This prevents having to subject oneself to the inconvenience of learning something new and potentially useful.
Mark Rippetoe

Friday 29 June 2018

Back Squat


Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg


Fighting for form

You may never know what results come from your action. But if you do nothing, there will be no result.
Mahatma Gandhi


Thursday 28 June 2018

10min AMRAP

100 ft (30m) DB Farmers carry
5 Burpees

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

CF Linchpin

35348838_10155652276005838_4631887156585955328_nThat moment when you tell your partner you're good to go … #butsecretlyyournot

If you are always allowed to stop training whenever you felt discomfort, you will find it too easy to give yourself permission to quit.
Jet Li

Wednesday 27 June 2018

3 Rounds for time

75 Air Squats
25 Pullups
15 Power Cleans 70kg/50kg

35241100_10216648663627834_7848197124415029248_nNow Jude has been on our Intern track for a while but I'd also like to welcome …

Tom T coming to a class near you soon, Tom will be hanging out with us and watching you guys move as he starts his coaching journey please make him feel welcome.

Continuous effort - not strength or intelligence - is the key to unlocking our potential.
Liane Cardes

Tuesday 26 June 2018

15min AMRAP
60 Double Unders (120 Single skips)
200m Run
10 Power Snatches 52.50/35kg

35143683_10156068402005033_6832153470162698240_n#consistency check out these two OG CrossFitters representing our first shirts from 2009!

Jo N (blue) was our very first member in my first class! Little T (red) wasn't far behind these 2 ladies trailblazing fitness and they didn't even know it. Congratulations to you both on your dedication and your Resolve

The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.
Arnold Schwarzenegger