Friday 23 February 2018

Split Jerk


Weighted Pullups


18519823_10155618759428268_1960977398364808234_nLittle T is all in ... #intheopens

We cannot seek achievement for ourselves and forget about progress and prosperity for our community . . . Our ambitions must be broad enough to include the aspirations and needs of others, for their sakes and for our own.
Cesar Chavez


Thursday 22 February 2018

CF Opens 15.1 and 15.1a

15.1 AMRAP 9min

15 Toes to Bar
10 Deadlifts 52.5kg/35kg
5 Snatches 52.5kg/35kg

15.1a 1 Rep max Clean and Jerk

6min time cap

P5202848Adam R ... He's in #intheopens

The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins.
Bob Moawad

Wednesday 21 February 2018

Teams of 3

Workout 1 & 2

30 Plate Burpees
60 Power Snatch 42.5kg/30kg
90 Box Jumps 24"
60 SDHP 42.5kg/30kg


Workout 1- 4 minutes, as many reps as possible. (2 minutes rest)
Workout 2- Complete For Time. 15 minute cut off.

23231753_10154795719841097_66267385_nXavier #intheopens

All change is not growth, as all movement is not forward.
Ellen Glasgow

Tuesday 20 February 2018

4min AMRAP

9 Pushups

7 Power Clean 70kg/50kg

5 Pull ups

Rest 1 minute and repeat for a total of 4 rounds

(you may continue on from the end of your last round)

Class Finisher -

9min Assault Bike Cals


Not long to go now ... have you registered 

Life is not the way it's supposed to be. It's the way it is. They way you cope with it is what makes the difference.
Virginia Satir


Monday 19 February 2018

4 Rounds

Run 400m
7 Thrusters 70kg/50kg

24s21zYou know it! ... Starting the week of right

To dare is to lose one's footing momentarily. To not dare is to lose oneself.
Søren Kierkegaard

Saturday 17 February 2018

In teams of two, with only one partner working at a time, score is total reps per AMRAP (3 scores)

AMRAP 10 minutes of:
10 Push Press 52.5kg/35kg
5 Bar facing burpees

Rest 5 minutes, and then,

AMRAP 7min
5 Thrusters 52.5kg/35kg
20 Double unders

Rest 3min, and then

AMRAP 5min

5 Hang Power Cleans 52.5kg/35kg
10 Pullups

27938972_10156170244295439_1852286770_nKyle #youngblood ... putting in the work #theopensarecoming

 The content of your character is your choice. Day by day, what you choose, what you think and what you do is who you become.


Friday 16 February 2018

3 total rounds of the following...

5 Rounds of
3 Power Cleans 90kg/65kg
3 Front Squats
3 Push Jerks

*At the end of each 5 rounds

15 Strict HSPU

Complex courtesy of Chris Spealler Icon Athlete

23269842_10154795719731097_140903431_oMJ mid crushing it...

Commitment is action. No excuses. No debate. No lengthy analysis. No whining about how hard it is. No worrying about what others might think. No cowardly delays. Just go.
Steve Pavlina

Thursday 15 February 2018


Push Press 60kg/40kg
Ring Dips


50 Calorie Row

23318553_10154795724056097_159321142_nPip crushing it...

Believing in yourself, and being able to find the inner motivation to do what it takes to reach your goals, is all that stands between you and reaching your goals.
George Leeman

Wednesday 14 February 2018

Midline Madness V3.0

Candlestick Pulse
Hollow Rock
Evil Knees
Russian Twist 10kg plate

AMRAP 15min

15 Toes to Bar
12 Dumbbell Front Rack Reverse Lunges 22.5kg/15kg
9 Dumbbell Clean and Jerks 22.5kg/15kg

23316121_10154795723311097_1889081513_nGet down to the gym and make some new friends

Do just once what others say you can't do, and you will never pay attention to their limitations again.
James R. Cook

Tuesday 13 February 2018

Teams of 3:

3 Rounds:
100 Calorie Row
50 Bench Press 60kg/40kg
400m Team Run

P1215143Tom C getting work done on a Sunday

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