Monday 23/05/16 – Power of One

Back Squats 1rm

3 rounds for time of:

400m run

10 power cleans 60/40

10 pullups

Big shout to our CF25 Masters Athletes who participated in the Masters League 4 week competition. A brilliant effort from Brad, Steve, Mac, Jacqui, Matt, Julia, Malinda, Lee-Anne, Vicky, Pete, Dora, Murray and Richie. 

“Old age ain’t no place for sissies.” – Bette Davis


Wednesday 18/05/16 – FORTE

Bring Sally Up warmup

Back Squats 3rm

Regional Event 4 Scaled

4 rounds of

28 alt lunges

15 power cleans 50/35


100 ab crunches

100 Russian twists

1min plank

“In the middle of every difficulty lies opportunity.” – Albert Einstein


Tuesday 17/05/16 – NEWBURY

Power Snatch 3rm

Regional Event 5 Light

3 rounds for time

400m run

40 ab mat sit-ups

7 deadlifts 100/70

Extras: 2min seated forward bend stretch

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” – Bill Copeland


Monday 16/05/16 – ZEKE

Bullet Proof Shoulders warmup routine

Bench Press 3rm

Regional Event 3 Mashed

3 rounds of

20 wall balls
15 pullups

Extras: 50 leg raises

You don’t raise heroes, you raise sons. And if you treat them like sons, they’ll turn out to be heroes, even if it’s just in your own eyes. – Walter M. Schirra, Sr. 


Tuesday 10/05/16 – Clean Up

Power Clean 2rm

Rope Climb Practice 10mins

For time:

50 double unders

10 power cleans 60/40

3 rope climbs 

40 double unders

8 power cleans

2 rope climbs

30 double unders

6 power cleans

1 rope climb


2 x 2min planks

Every mountain top is within reach if you just keep on climbing.


Monday 02/05/16 – The Running Man

Bench Press 3rm

For time:

400m run

20 Kettlebell swings

400m run

20 KB goblet squats

400m run

20 KB goblet alt lunges

400m run

“People grow through experience if they meet life honestly and courageously. This is how character is built.” –  Eleanor Roos


Thursday 28/04/16 – Diamonds and Pearls

Push Press 4 x 5


12min AMRAP

Buy in with 50 Russian twists with ball

200m run with ball 9/6

10 ball slams

10 overhead lunges with ball

Post Wod:

100 V-ups for time

If you put yourself in a position where you have to stretch outside your comfort zone, then you are forced to expand your consciousness. – Les Brown