Wednesday 04/11/15 – Back to Back

Chris Duffin warmup

Back Squats: Percentage work

3 @ 70% – 3 @ 80% – 3 @ 85%

“The Heartbreak Kid”

3 rounds of

10 front squats

20 chest to bar pull-ups

50 double unders

A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles. 

Christopher Reeve



Luis’ Fitness Journey – CrossFit 25 Beginners Course


This is Luis’ story of weightloss and finding CrossFit…. Thanks for sharing it with us!

“Many of you may not know this, but I started my weight loss in late 2010. Not sure what the exact reason was but I decided to start losing weight. I had no specific goals apart from getting slim, so a friend of mine took me to the 1000 Steps in Ferntree Gully. I become hooked and started going there every day. My goal was to get up these steps without having to rest and over time it slowly started becoming easier.
I participated in my first event in February 2011 – this was the MS ride, which was only 40KM around Melbourne. I felt like I was dying during the ride but it was a huge accomplishment for someone that had never done any exercise, let alone ride like this.
By July 2011 I had lost over 40 kilograms and I was able to do this with the help of my family, friends and my co-worker Nicole. These people were always there to support me through this journey – especially Nicole who was my self-control when I wanted to eat hot chips at work!
I decided to start running. I found this enjoyable and also calming – my first run was back in April and was only 1.35 KM. Running become an addiction and at my peak I was running around 100 KM a week.  I have participated in many events during this time such as the “City to Surf” – 14 KM run from Sydney’s CDB finishing at Bondi Beach, ”Great Train Race” – 13.5 Km Run through the Dandenong’s against Puffing and Billy and “Run 4 the Kids” – 15.5 Km Run through Melbourne which I would suggest everyone should try. Reading through fitness magazines I came across the Eureka Tower run that entails climbing 1642 steps to level 88 of the building. My goal for this run is to break the 10 Minute mark, which is still a work in progress. This is one of the goals that I’m currently working on.
It was suggested I try boot-camp by a co-worker and I soon realised I had no strength and was unable to even complete a push up, so I signed up for boot-camp in February 2013 and continued attending these sessions till May 2015. After two years there is only so much I was getting out of boot-camp so I decided to start looking for an alternative.
While on holidays I came across CrossFit25, I sent through an enquiry and Pete called me shortly after. I learnt a lot in those 4 weeks and I found it to be a great experience and allowed me to have a great understating of the movements required for Crossfit.  The decision to sign up to CF25 was not hard after the beginner course and have enjoyed many WOD’s / workouts (some I have really hated) but enjoy the company of the 6 am crew and have meet some amazing people.
Finally, I would also like to thank all the trainers I have met during the last couple of months for the amazing work and enjoyable sessions. Without them I wouldn’t be the person I am today :)

Luis Fabres
CrossFit 25 Athlete

Next beginners course starts 17th November 2015
Click here for info or to sign up

BEFORE                                                         NOW









Monday 5/10/15

Back Squat 1rm
*20mins to find a 1rm
Always have a spotter

3 rounds for time
400m run
10 KB goblet squats
15 KB swings
20 situps

Tuesday 6/10/15

Bench Press 1rm
*20mins to find a 1rm
Always have a spotter

15min amrap
200m run
20 Russian twists with ball 9/6
15 ball slams
10 pushup ball transfers

Wednesday 7/10/15

Deadlift 1rm
*20mins to find a 1rm

5 rounds of
30 double unders
15 DB push press 20/10
10 pullups

The Coaches here at CF25 are super proud of how each and everyone of you conducted yourselves during the past 3 days of our 1rm testing week. So many highlights and so many PBs. It’s amazing to see athletes continue to make progress every month and this is why we love what we do here at CF25.