Thursday 30/10/14 – The night before Halloween

Halloween Wod

Partner wod complete the following together:

“The Running Dead” 600m run

“Walk Like the Dead”: 30 wall walks

“Grave Bursters” : 60 burpees

“Brain Toss” : 60 Wall Balls

“Can Zombies Jump”: 60 Box Jumps

“Blood on the Bar” : 60 Toes to Bar

“Spooky Situps”: 60 situps

“Pumpkin Bombs”: 60 ball slams

“The Running Dead”: 600m run

Trick-or-treating is a customary celebration for children on Halloween. Children go in costume from house to house, asking for treats such as candy or sometimes money, with the question, “Trick or treat?” The word “trick” refers to “threat” to perform mischief on the homeowners or their property if no treat is given.



Wednesday 29/10/14 – “The Vic”

Split Jerks 5 x 2

“The Vic”
3 rounds for time of:
10 Power Cleans 60/40
10 Pull-ups
10 Burpees




Tuesday 28/10/14 – Happy Birthday “Big M”

I can remember the first time when Mick arrived at my studio FitClub in Murrumbeena years ago for his first training session. In walked this tall ass person and the first thing that came to my mind was ‘I’m gonna have a very hard time spotting this guy’. He bashed through the workout and left nothing behind apart from his puke in the alley way out the back but he was game for more. He trained consistently and gives 100% every time. Till this day he still has that true work horse attitude and mentality to train hard and push to help others through wods too. I am blessed to have met this guy and we at CF25 are truly proud to have him on board as a coach.

To the man “Big M” Happy Birthday! May your deadlifts bring dinosaurs back from extinction, may orangutans envy your butterfly pullups and may your heavy ass kettlebell swings bring love and peace to the world today.

Much Love Coach P and the family at CrossFit25.


Deadlift 3 x 5-3-1reps

“Big M”
For time:
26 burpees
100 double unders
5 cleans 70/50
75 double unders
5 cleans
50 double unders
5 cleans
26 burpeesFullSizeRender


Monday 27/10/14 – Diggity Dumbells

Coach led warmup

Front Squats 4 x 3

15min amrap
200m run
20 dumbell push press 20/10
20 dumbell alt lunges

Being an athlete is a state of mind which is not bound by age, body type or place on the whiteboard.
- Scott Sheperd



Thursday 23/10/14 – Overheads

Strict Press 3x 4
Push Press 3 x 3
Push Jerk 3 x 2
Split Jerk 3 x 1

8min amrap
Buy in with 200 double unders
In remaining time complete as many
4 x 20m shuttle runs
20 double Kettlebell front rack lunges

Practice puts brains in your muscles.
- Samuel Snead



Get to know your CF25 family….

With her colour co-ordinated outfits and her beautiful smile, it always brings joyous emotions to a coach when she enters through the roller doors. I can remember the first time she came in for her intro session and was startled with the fact that the warmup was an actual warmup and not the workout itself and now she’s throwing down snatches and pressing some impressive weight numbers without a sweat.

This weeks member spotlight is Manouri Fernando, also known as our Moo Moo. We were lucky enough to catch up with her and are grateful that she gave up some of her time away from her busy schedule of mobilising and practicing double unders to ask her some hard hitting CF25 questions.

How long have you been a member of CF25: Feb 2014

What’s your favorite crossfit movement: Handstands, Pull ups & Hi5’s

Your favorite WOD: Deadlifts, Push press, Cleans & Partner workouts.

Your least favourite movements: Snatch I can’t handle that B** and of course Double Unders & Squats.

Your least favorite WOD: See above.

The last PR achieved: “ Helen” 30 seconds less than last time.

Your favourite cross fit tool: My book. I can record my achievements, and it shows how far I’ve come.

What are some of the results that you have achieved: PB’s on Deadlifts, Push press & Squats. Overcoming my fear of box jumps.

Do you have a nickname: Yes I have few too many. Moo Moo, thunder thighs, Manoosz , Mano, Moi & Fernando

What are your hobbies: Reading, Long walks with my puppy & fitness in general.

Your favourite food/meal: Chocolate!!!

Your 3month fitness goal: Drop a dress size, get my Double Unders going and 90kg Deadlift.

What’s something that we don’t know about you? I have no clue about cars. Once I spent half an hour trying to figure out how to open the bonnet. Think my whole neighborhood heard me banging the bonnet trying to open the damn thing.

Why did you choose CrossFit? I was looking for a challenging workout and for something that would fit into my busy lifestyle.

What words of advice would you give to anyone thinking about giving CrossFit a go? It’s an addiction. When people said this to me I laughed, but it’s a healthy addiction.


Seeing that St Kilda did nothing in the 2014 AFL season, will you be jumping on the Yellow and Black band wagon? Ha!Nice one Pete.

Is your pantry clear of all chocolates and biscuits? If not, how many burpees should the coach expect you to do when you give your honest answer? Mon- Fri, my pantry is empty but on the weekends I like to stock up. It’s all gone by Sunday night. No burpees please I’m being very honest. Do you want to check with the Crossfit 25 family if I should be doing any burpees if so how many?

Which coach has the best hairstyle? Mike needs a haircut…. Pete and Rob change hairstyles more often than I wash my hair.

Lastly and most importantly, who leaves the most sweat on our mats and equipment…Jimmy or Muz? Its Jimbo !! Great guy, just a bit of a sweater.




Tuesday 21/10/14 – Big Ol “Helen”

Coach led warmup

Big Ol “Helen”
For time
3 rounds of
600m run
32 Kettlebell swings 24/16
18 pull-ups

After party:
100 weighted sit-ups
100 Russian twists with med ball 9/6

Losers quit when they fail. Winners fail until they succeed.
- Robert Kiyosaki



Monday 20/10/14 – Cleaning up the Squat

Chad McKay warmup

Squat Cleans 5 x 3
* pause 3 sec on the bottom of hole

5 rounds for time of:
5 back squats @80% of 1rm
15 burpees
25 double unders

Progress is impossible without change, and those who cannot change their minds cannot change anything.
- George Bernard Shaw


Thursday 16/10/14 – Strictly Business

Coach led warmup

Strict Press 4 x 3

4 rounds for time of
200m run
15 push press (40/30)
10 front squats
5 burpees over the bar

To my CF25 family, thank you for this generous gift and i will insure you that we will have many a good meal at our box. Love you all. Coach P

“It’s not the barbecues in my life that count, it’s the life in my barbecues.” – Mae West




Wednesday 15/10/14 – “Elizabeth 2.0″

Burgener warmup

Snatch 5 x 2

“Elizabeth 2.0″
For time complete
21-15-9-15-21 reps of
Cleans 60/40
Ring Dips

“You never win any games you don’t play.”



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