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Friday 28 November

November 27, 2014 | Leave comment | Read More

2014-11-27-wod Johnny ‘the kid’ dropped in for a workout last night. Big 110kg Front squat!

W.O.D.

‘Daniel’

  • 50 Pull-up
  • Run 400
  • 21 Thruster (42.5/30)
  • Run 800
  • 21 Thruster (42.5/30)
  • Run 400
  • 50 Pull-up

Compare to: 28/12/2013

Thursday 27 November

November 26, 2014 | Leave comment | Read More
2014-11-26-wod

Strength:

Front squat 3, 2, 1, 1 rep

W.O.D.

  • Row 1000
  • 40 Burpee
  • 20 Kettlebell swing (32/24)
  • 10 Turkish get up (5 each arm)

Wednesday 26 November

November 25, 2014 | Leave comment | Read More

2014-11-25-wod Mitch in the 100kg Deadlift club. Set of 3 reps and made it look really easy!

Strength:

Overhead squat 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 rep
  • 20 Double under in remainder of minute

15 minutes

Tuesday 24 November

November 24, 2014 | Leave comment | Read More

2014-11-24-little-shoal-bay It’s time for the CFB Christmas BBQ! Join us on Sunday 07 December for a shared mid afternoon BBQ at Little Shoal Bay from 3pm onwards. Hopefully the weather will be awesome this year!

If everyone brings paleo friendly salads or snacks to share we’ll supply the meat and a few drinks.

We’ll bring some park friendly games along too.

Hope to see you there.

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • 10 Dumbbell push press (20/15)
  • 10 Box jump

7 rounds

Monday 24 November

November 24, 2014 | Leave comment | Read More
2014-11-24-wod

Strength:

  • Max strict pull up
  • Max push up

2 minutes rest between exercises, 3 rounds. Score is total for each exercise

Compare to: 18/11/2014

W.O.D.

  • Run 400
  • 30m overhead plate lunge (20/15)
  • 15 Toe to bar

3 rounds

Saturday 21 November

November 21, 2014 | Leave comment | Read More

Strength:

Weighted push up 4 x 3 rep

W.O.D.

‘Partner workout’

  • Run 400
  • 40 Squat clean (42.5/30)
  • 50 Pull up

20 minutes, as many rounds as possible

Friday 21 November

November 20, 2014 | Leave comment | Read More

2014-11-20-wod Strength:

Shoulder press, Push press, Jerk 3, 5, 5 reps

4 sets

W.O.D.

  • Row 800
  • 60 Double under
  • 40 Deadlift (80/55)
  • 20 Muscle up

Thursday 20 November

November 19, 2014 | Comments Off | Read More

Gymnastics:

  • Ring holds
  • L sit
  • Handstands

W.O.D.

EMOM

  • 2 clean
  • 4 Burpee bar hop

15 minutes

Wednesday 19 November

November 18, 2014 | Comments Off | Read More

2014-11-19-wod The Paleo baking challenge which was part of our last team nutrition challenge was a great success, so many amazingly creative dishes!

Our 6 week Rx Nutrition Challenge ended yesterday and yet again it was awesome to see so many members participating and staying so committed throughout the challenge. Nice work! Hopefully everyone will carry on with their new-found or re-established healthy eating habits :)
Strength:

Back squat 4 x 3 rep

W.O.D,

  • Run 400
  • 15 Kettlebell swing (32/24)
  • 12 Toe to bar

4 rounds

Tuesday 18 November

November 17, 2014 | Comments Off | Read More
2014-11-18-wod

Strength:

  • Max strict pull up
  • Max push up

2 minutes rest between exercises, 3 rounds. Score is total for each exercise

Compare to: 12/11/2014

W.O.D.

  • 50 Wall ball
  • 50 Box jump (70/60)
  • 50 Shoulder to overhead (50/35)

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble