Friday 25 June 2021

3 Rounds
10 Weighted Sit-Ups
20 Sit-Ups (Unweighted)
:30s Hollow Hold
Rest 1:00 between Rounds

In Pairs -

10 Rounds each alternating -

3 Clean and Jerks 60kg/40kg
3 Bar Facing burpees

12min Time Cap

197077392_1420914348286636_4429587754990354979_nLeigh W ... Getting shit done #actionshot

We must exchange the philosophy of excuse - what I am is beyond my control - for the philosophy of responsibility.

Barbara Charline Jordan

Thursday 24 June 2021

For time:
40 Double Unders
40 Toes to Bar
40 Double Unders
40 Pull-ups
400m Run
40 KB Swings 24kg/16kg
40 Double Unders
40 Pushups
40 Double Unders
40 Squats

117743270_2762474954027022_7558762725677801090_nCarley C ... mid push up #hurtlocker

Optimism is the faith that leads to achievement.  Nothing can be done without hope and confidence.

Helen Keller

Wednesday 23 June 2021

4 Rounds

Run 200m
7 Bar Muscle Ups (strict pullups)
7 Hang Power Snatch 60kg/40kg

14min Time Cap

197687793_2973153702940825_188194139815383694_nLuke S making it look easy ... 😂😂😂

The ideal never comes.  Today is ideal for him who would make it so.

Horatio W. Dresser


Tuesday 22 June 2021

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

CF HQ 2021

196879389_484966505949721_1675859570788917431_nEmma A crushing it on a #saturday

Character - the willingness to accept responsibility for one's own life - is the source from which self-respect springs.

Joan Didion

Monday 21 June 2021

12min AMRAP

2 Burpee box jumps 24"/20"
10m One Arm DB Overhead carry 22.5kg/15kg Left Arm
10m One Arm DB Overhead carry 22.5kg/15kg Right Arm

*Continue adding 2 burpee box jumps every round until the 12min Time cap.

197948591_602655900706533_8053480744200992401_nHang in there ... #youcandoit

It is easier to act yourself into a better way of feeling than to feel yourself into a better way of acting.

O. H. Mowrer

Saturday 19 June 2021

For Time:
2 Rounds
Run 800m
70 Wallballs 10kg/7kg
50 Power Snatches 35kg/25kg
30 Burpee Box Jumps 24″/20″

198471404_1172884769897923_1230010312048318743_nJo getting in practice for the Tokyo Olympics

I don't fear failure.  I only fear the slowing up of the engine inside of me which is pounding, saying, "Keep going, someone must be on top, why not you?".

General Patton

Friday 18 June 2021

Bench Press 1-10-1-20-1-30 reps

200751748_220023103271242_3723613717698252698_nDon't forget to take your hard earnt fitness out of the gym every once and a while.

Dr Karenne #hamiltonisland 

I will not allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure.

Og Mandino


Thursday 17 June 2021

3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Men's barbell - 45kg
Ladies barbell - 35kg

197034934_170111331728318_7762696037331491176_nSmiling on the bike 🤔 ... Ah photo taken in warm up ... #gotcha

Heights by great men reached and kept were not obtained by sudden flight but, while their companions slept, they were toiling upward in the night.

Henry Wadsworth Longfellow


Wednesday 16 June 2021

12min AMRAP
3 Burpee to Strict Pull-Up
6 Front Rack Lunges 52.5kg/35kg
12 GHD Sit-Ups

196687995_1147136362364086_1925939751705693732_nOne of the few known photos of Matt F with his eyes open while exercising ... captured in the wild by Erin W

If you are hurt, whether in mind or body, don't nurse your bruises.  Get up and light-heartedly, courageously, good temperedly get ready for the next encounter.  This is the only way to take life . . .

Emily Post

Tuesday 15 June 2021

10 Bar Muscle ups
50 Sit-Ups
25 Handstand Pushups
8 Bar Muscle ups
40 Sit-Ups
20 Handstand Pushups
6 Bar Muscle Ups
30 Sit-Ups
15 Handstand Pushups
4 Bar Muscle ups
20 Sit-Ups
10 Handstand Pushups

196437488_343954567093628_3792192336116200182_nIts okay, you can always scale 😊

Excellence is never an accident.  It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny.