Tuesday 09 March 2021


Push Ball 10kg/7kg
Power Snatch 35kg/25kg
* 7 Bar Facing burpees after each round

151235719_257402229279307_232373295530459471_nMon H ... Fast Under

The defining factor [for success] is never resources; it's resourcefulness.

Tony Robbins

Monday 08 March 2021

3 Rounds for time -
Run 600m
30 Situps
20 Hand release push ups
10 Strict pullups

25min Time Cap


Adversity isn't an obstacle that we need to get around in order to resume living our life.  It's part of our life.  I think of it like my shadow - sometimes I see a lot of it, sometimes there's very little, but it's always with me.

Aimee Mullins


Saturday 06 March 2021

Teams of 2

3 rounds for time

40 Pushups
40 Back Squats 60kg/40kg (Racks)
40 Double Unders (Both / one at a time)
Run 200m (one at a time)

152888778_934786370628812_4155424474350225849_nAndrew M ... He's OK 

The price of excellence is discipline.  The cost of mediocrity is disappointment.

William W. Ward

Friday 05 March 2021

8 Rounds
Min 1 - Bike/Row Moderate pace
Min 2 - 5 Toes to Bar (add 5 Toes to bar after each round)
Min 3 - Bike/Row Moderate pace
Min 4 - 5 Each side - Turkish sit up

154676095_280415230102289_8071109638489599474_nDon't talk to "Big Red" about moderate pace ... #fullsend

The habit of persistence is the habit of victory . . .

Herbet Kaufman


Thursday 04 March 2021

CF Open 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-balls 9kg/6kg

Time cap: 20 min.


In Pairs -

50 wallballs 10kg/7kg
30 cleans 60kg/40kg
50 wallballs
20 cleans 75kg/55kg
50 wallballs
10 cleans, 90kg/70kg


It is not what you say or hope, wish or intend, but only what you do that counts.  Your choices tell you unerringly who you really are.

Brian Tracy

Wednesday 03 March 2021

15min AMRAP
7 Double Dumbbell Hang Squat Cleans 22.5kg/15kg
7 Burpees
40 Double Unders (120 Single Skips)
7 Double Dumbbell Push Press 22.5kg/15kg
7 Burpees
40 Double Unders (120 Single Skips)

154404589_265795921839882_60042228604242513_nAindri J and Pip ... Not having as much fun on a Saturday workout

If I had to select one quality and one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick persistence and determination.  The will to endure to the end, to get knocked down seventy times and get up off the floor saying, "Here comes number seventy one".

Richard M. Devos


Tuesday 02 March 2021

20min AMRAP
9 Handstand Pushups
15 Pullups
21/17 Cal Row/Bike/Ski

Minutes 0-10: Weight Vest
Minutes 11-20: Bodyweight


20min AMRAP
5 Strict Pull-ups
10 Deficit Push-ups
Run 150m

154542198_273589144123949_3652868041181409591_nMichael R having way too much fun on a Saturday workout.

Ask yourself, "Am I now ready to make some changes."

Jack Canfield


Monday 01 March 2021

For time:
50 Deadlifts 100kg/70kg
50 sit-ups
50 Single Dumbbell box step-ups 20"/24"
50 single-arm Dumbbell thrusters

Ladies 15kg DBs, 20-in. box
Men's 22.5kg DBs, 24-in. box

152640903_180070413561478_936860807482480541_nTick Tock MotherF***er! ... #samuelljackson

To be successful you must decide exactly what you want to accomplish, and then resolve to pay the price to get it.

Bunker Hunt


Saturday 28 February 2021

Teams of 3

Every 3min Run 150m + 50kg Sandbag ...

25 Burpees
75 Box Jump Overs 24"/20"
50 Clean and Jerks 60kg/40kg
15 Rope Climbs
50 Clean and Jerks 60kg/40kg
75 Box Jump Overs 24"/20"
25 Burpees

131209871_853898862065747_8581799059411962822_nWord on the street the correct bra is important too ... #choosewisely

If you wait for inspiration you'll be standing on the corner after the parade is a mile down the street.

Ben Nicholas

Friday 26 February 2021

"Old School Day"

Part A (3 Sets)
Banded Push ups x 10
DB Bench (chest) Fly's x 10

Part B (3 Sets)
DB Bent over Row x 12 (Sup grip)
Seated DB Bicep curls x 12
Lying bench DB Skull crushers x 10

Part C (3 Sets)
Banded Pull a parts x 10
Seated Barbell strict press x 10
Seated Plate lateral fly's x 10
Hanging Knee raises x 20

Part D (1 Set)
Max banded Bicep Curls
Max banded Tricep push downs

152716881_808696386662836_8427250630819215969_nDr Fiona ... Crushing last Saturday ... (nb her partner is doing reps off camera)

The starting point of all achievement is desire. Keep this constantly in mind. Weak desire brings weak results, just as a small amount of fire makes a small amount of heat.

Napoleon Hill