Wednesday 19 May 2021

Clean and Jerk 1-1-1-1-1-1-1 reps

Talakhadze-GEO-M-105-kg-8-SZJ-688x1024Lasha Talakhadze ... 😳😳😳

A vision is not just a picture of what could be; it is an appeal to our better selves, a call to become something more.

Rosabeth Moss Kanter

Tuesday 18 May 2021

30 Burpees
50 Wall Balls 10kg/7kg
30 Pullups
50 Hollow Rocks
30 KB Swings 24kg/16kg
50 Cal Row

184626061_374743563925609_728869168589911724_nCongratulations to Carley crossing off another "marathon" on the weekend participating in the 

Great Ocean Road Running Festival.

Accept the challenges so that you can feel the exhilaration of victory.

General George Patton


Monday 17 May 2021

3 rounds for time of:
10 One Arm Dumbbell snatches, left arm 22.5kg/10kg
5 bar muscle-ups
10 One Arm Dumbbell snatches, right arm 22.5kg/10kg
5 bar muscle-ups

CF HQ 2018

185259201_4275269072503271_7517872619666136803_nAll the time.

There is no failure except in no longer trying.  There is no defeat except from within, no really insurmountable barrier save our own inherent weakness of purpose.

Kin Hubbard

Saturday 15 May 2021

In Pairs

100 Pullups
100 Wall Balls 10kg/7kg
100 Shoulder to Overhead 42.5kg/30kg
100 Burpees

*weight vest option if you're feeling frisky

185631213_285158969934935_1661134235660402330_nAll smiles before the clock starts

Always dream and shoot higher than you know you can do.  Don't bother to be better than your contemporaries or predecessors.  Try to be better than yourself.

William Faulkner

Friday 14 May 2021

50 Clean and Jerks 85kg/60kg

*5 Toes to Bar at the start of every minute

12min Time Cap

155019161_467667584362735_3033082250542590801_nBig Red on the bike ... Jo and Casey ready to go

Nobody grows old merely by living a number of years.  We grow old by deserting our ideals.  Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul.

Samuel Ullman

Thursday 13 May 2021

Teams of 3

Complete 18 Rounds
15/12 Cal Bike
20m Sandbag carry

Complete one round before swapping with your partners

Then ...

150 Burpees

183542050_919467525262490_4480850349704823683_nFull house Tuesday morning. #allofthefitness

The prizes of life are at the end of each journey, not near the beginning; and it is not given to me to know how many steps are necessary in order to reach my goal.  Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road. Never will I know how close it lies unless I turn the corner. Always I will take another step.  If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult.

Og Mandino

Wednesday 12 May 2021

10 Rounds for time

3 Burpee Pullups
6 Front Squats 50kg/35kg

18min Time Cap

154554543_461447451704531_6181920281968118439_n (1)Pip HR ... From my "Despair" collection ... Saturday's are the best

You cannot escape the results of your thoughts.  Whatever your present environment may be, you will fall, remain or rise with your thoughts, your vision, your ideal.  You will become as small as your controlling desire; as great as your dominant aspiration.

James Allen

Tuesday 11 May 2021

12min AMRAP

6 Snatches 60kg/40kg
9 Chest to Bar Pullups
54 Double Unders

171939264_835208397086268_6077732238702187166_nNothing better than watching someone else workout ... #community

Defeat should never be a source of discouragement, but rather a fresh stimulus.

Robert South

Monday 10 May 2021

In Pairs - 5 Rounds for time

15 Handstand Pushups
15 Ring Dips
Row 1000m

30min Time Cap

181648371_4022399904465495_1771764860138866343_nThis happens way more than you think ... #sigh

There's only us, there's only this.  Forget regret, or life is yours to miss.  No other road, no other way, no day but today.

Jonathan Larson

Saturday 08 May 2021

Every 10 minutes, for 40 minutes 4 sets each for time:
Run 400 Meters
15 Burpees
20 Walking Lunges with Farmer’s Carry*
Run 400 Meters

180460257_304452934492438_2856663918892929380_nSteven S and Toufik G ... #strict

The person who is waiting for something to turn up might start with their shirt sleeves.

Garth Henrichs