03Feb/16

WEDNESDAY 03/02/16 – ESPRESSO

Warmup with some monkey play

BARBARA LIKES TO RUN

3 rounds for time:

20 pullups

30 push-ups

40 sit-ups

50 squats

Run 400m

Extras:

500m row for time

Good, better, best. Never let it rest. ‘Til your good is better and your better is best.               – St. Jerome

  

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02Feb/16

TUESDAY 02/02/16- Caffeine and Kilos

Back Squat 5rm

12min AMRAP

5 handstand push-ups

10 toes to bar

15 wall balls

Extras: 150 ‘unbroken’ Russian twists with med ball 9/6

Do not fail, as you go on, to draw something every day, for no matter how little it is, it will be well worth while, and it will do you a world of good. – Cennino Cennini

  

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01Feb/16

MONDAY 01/02/16 – COFFEE

POWER CLEANS 2RM

3 ROUNDS OF:
400M RUN
15 KETTLEBELL SWINGS 24/16
50 DOUBLE UNDERS
5 POWER CLEANS 80/50

EXTRAS:
PLANK WORK

Well done to Lee-Anne and Paul who competed on the weekend at the CrossFit Partners Comp ‘Swole Mates’ in Bendigo. This team has so much heart which you can’t teach. Honoured that they are a part of our CF25 family and honoured to have the chance as coaches to contribute to their accomplishments. Life is about opportunities. Seize them.

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24Jan/16

AUSTRALIA DAY TIMETABLE

Hope you’re all enjoying the looooong weekend!

We have normal timetable tomorrow Monday!

Tuesday 26th, Australia Day 🇦🇺
9.30am class
Open gym 10.30am – 12pm

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I loved the feeling of freedom in running, the fresh air, the feeling that the only person I’m competing with is me.¬†– Wilma Rudolph

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15Jan/16

Friday 15/01/16 – Tabata Start to Finish

Tabata work
Bottom to Bottom Air Squats
Top to Top Plate Floor Press

15min amrap
50 double unders
200m run
40m farmers carry

Tabata work
Bottom to Bottom Air Squats
Top to Top Plate Floor Press

Squad
Crew, posse, gang: an informal group of individuals with a common identity and a sense of solidarity. The term is a bit flashy and is more likely to be heard in hip-hop lyrics than in spoken conversation.
“You step to me, and my whole squad will come down on you.”

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22Dec/15

Tuesday 22/12/15 – Ink, Pink and Burgers

Bench Press 3rm

“Ink, Pink & Burgers”

For time complete the following

Buy in with 23 burpees then

3 rounds of

5 muscle ups

10 handstand push-ups

15 pull-ups

20 double unders

Youth is something I never wanna take for granted. I just want to smile and live life. – Tyler, The Creator

  

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