Thursday 23 September 2021

In Pairs -
2,000/1,600 Metre Row
150 Double Unders
Max Rounds of “Cindy” in the remaining time -

5 Pullups
10 Pushups
15 Air Squats

30min AMRAP

241538003_622406445832271_2956102271692033517_nBro and Tom ... Rep for Rep on Saturday 

Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.

Thomas Carlyle

Wednesday 22 September 2021

15min AMRAP

25 Toes to Bar
50 Burpees
75 Wallballs 10kg/7kg

CF HQ 2021

241334473_3030923727226452_5763538526833118014_nDon't forget to get your stretch on with Jo on a Saturday morning at 9am or 9:15am for Tom 😉

Let me tell you the secret that has lead me to my goal: my strength lies solely in my tenacity.

Louis Pasteur

Tuesday 21 September 2021

3 Rounds
Run 400m
15 Handstand Pushups
20 Box Jumps 24"/20"
15 Chest to bar Pullups

241490107_160687829583074_5310226820780856364_n0530 ... Fitness was the winner this morning

Training was a time where resolutions made in the enthusiasm of an inspired moment were put to personal test.

Herb Elliott

Monday 20 September 2021

In Teams of 2

20 min AMRAP
7 Bike Cals
7 Goblet Squats 24kg/16kg
7 Burpees

*You must complete a full round before swapping with your partner

241380011_820906705262439_175683494849426837_nWe see you Fresh Gary ... #proud

The important thing is this:  To be able at any moment to sacrifice that which we are for what we could become.

Charles Du Bos

Saturday 18 September 2021


For time, wearing a 20-lb. vest:

1-mile run (1600m)
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run (1600m)

Men: 70kg
Women: 47.5kg

HERO-Josie1 (1)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.


Friday 17 September 2021

Teams of 3

Complete 21 Rounds
15/12 Cal Bike
20m Sandbag carry

Complete one round before swapping with your partners

Then ...

150 Burpees

241397787_3153555778302082_3062136403592246379_nAlok A, Carl P and Billy L ... Get your bike team together 

So much of athletics rises and falls on desire. Desire to train. Desire to win. Desire to consistently press on. 

Spencer Arnold 

Thursday 16 September 2021

12min AMRAP
2 Power Snatches 52.5kg/35kg
4 Power Cleans
60 Double Unders

CF HQ 2021

174216557_134131908685520_304613140299458425_n (1)Have to get tall in your snatches ... Dan R

There is nothing with which every man is so afraid as getting to know how enormously much he is capable of doing and becoming.

Søren Kierkegaard

Wednesday 15 September 2021

Front Squats

7 - 7 - 7 - 7 - 7


Ring L - Sit practice accumulate 2min

240733238_2286873131445622_571106040958932490_nYou can't get Bro-sized without lifting the big weights! 😂

The key is to keep company only with people who uplift you, whose presence calls forth your best.


Tuesday 14 September 2021

On the 0:00 - 5:00
21 Deadlifts 100kg/70kg
21 Strict Handstand Pushups

On the 5:00 - 10:00
15 Deadlifts 115kg/85kg
15 1 Plate deficit Handstand Pushup

On the 10:00 - 15:00
9 Deadlifts 125kg/100kg
9 2 Plate deficit Handstand Pushups

Max pullups in 4min

239406824_1522278518127249_8262358526125124382_nCarley C looking very comfortable on the rower 😂

Far too many people focus on long term goals without enough attention directed towards the present day.  Future goals will never become a reality unless you constantly dominate the present.

Ross Enamait

Monday 13 September 2021

15/10 Cal Bike, 50 Sit-Ups
25 Hand Release Push-ups
15/10 Cal Bike, 40 Sit-Ups
20 Hand Release Push-ups
15/10 Cal Bike, 30 Sit-Ups
15 Hand Release Push-ups
15/10 Cal Bike, 20 Sit-Ups
10 Hand Release Push-ups
15/10 Cal Bike, 10 Sit-Ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
200m Run

30min Time Cap

232625120_418459316262745_5890728831955166648_nIts all anyone can see ... #smokeandmirrors

You have power over your mind - not external events.  Realise this, and you will find strength.

Marcus Aurelius