Wednesday 07 March 2018

20min Handstand Skills


10 min AMRAP

5 Hand release Push ups
5 Ring dips

add a rep each round ...

28722372_10155273227742694_1770349054_nJames B2 18.2 #intheopen

Who said it could not be done? And what great victories has he to his credit which qualify him to judge others accurately?
Napoleon Hill


Tuesday 06 March 2018

20min 3RM Strict Press

Midline Madness V3.0

Candlestick Pluses
Hollow Rock
Evil Knees
Russian Twist 10kg

Photo-collage(1)Little T crushing rxd this morning 18.2 ... Yes that is 73% of Bodyweight right there... Think about that?

You are what you do, not what you say you'll do.
C. G. Jung


Monday 05 March 2018

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees


Workout 18.2a
1-rep-max clean


Here we go number 2 ...

Crystalise your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan.
Paul J. Meyer


Saturday 03 March 2018

3 Rounds for time

35 Kettlebell swings 24kg/16kg
30 Push ups
25 Pullups
20 Box Jumps 24"/20"
Run 800m

UnknownOpen Season ... The Known and Unknown... #intheopen

A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.
Elbert Hubbard

Friday 02 March 2018

20 min Snatch Skills

10min AMRAP - Teams of 2 (alternating stations)

15 Wallballs 10kg/7kg
10 Box jumps 24"/20"
15 Power Snatches 30kg/20kg

28512114_10155253393602694_1340374820_nScott Y 18.1 ... #intheopen

Never follow your dreams. Follow your effort. It's not about what you can dream of. It's about whether or not it's important enough to you to do the work to be ready to be successful . . .
Mark Cuban

Thursday 01 March 2018

90 double-unders
9 muscle-ups (18 C2B Pullups)
9 Clusters 50kg/40kg
80 double-unders
8 muscle-ups (16 C2B Pullups)
8 Clusters 50kg/40kg
70 double-unders
7 muscle-ups (14 C2B Pullups)
7 Cluster 50kg/40kg

18min Cutoff

28383643_10155253393722694_618544570_nThat moment when you can't decided if you want to laugh or cry ... Emma A 18.1 #intheopen

Raising your level of performance requires proper mentality and meaning from within. This gives you the ability and drive to work on the things necessary to go to a higher level. When people ask me how to raise their level of performance, the first thing I ask is: How important is it to you?
Dan Gable


Wednesday 28 February 2018

Partner Wod 16min AMRAP

Run 100m
16 KB Swings 24kg/16kg
16 Burpees
16 Hang Power Clean 70kg/50kg
16 Squats

One person is always running take over where your partner gets too in the time it takes to run the 100m

28459262_10155253393612694_1391639223_nRyan 18.1 ... #intheopen

You may have a fresh start any moment you choose, for this thing we call 'failure' is not the falling down but the staying down.
Mary Pickford

Tuesday 27 Febraury 2018

20min 3RM Front Squat



Hollow Rocks (double rep)
Shoulder to Overhead 60kg/42.5kg
Front Squat 60kg/42.5kg

1e3783e04b30771a504ebaab8da03f7c--funny-crossfit-memes-funny-gym-quotesEven though its open season still got to work on our gainz ... 

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.

Monday 26 February 2018

CF Opens 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 22.5kg dumbbell
Women use 15kg dumbbell


The wait is over!

Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.
Earl Nightingale


Saturday 24 February 2018

In teams of three, complete three rounds each of:
Row 350m
(rest station)
25 Thrusters 42.5kg/30kg
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a gauntlet fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

Compare 26 Sep 2017

28117666_10155379078010838_1476732345_nWe had an awesome new addition to the gym this week! ... 

Thanks to Leigh for getting the project of the ground and to her band of helpers...

Erin, Paul, Tom, Greer, Ian, Glenn, Xavier and his wife Kim

You can preach a better sermon with your life than with your lips.
Oliver Goldsmith