WODs

A. For time:
9-6-3
Bar Muscle-up
Handstand Push-ups

Rest 2 minutes

30-20-10
Pull-ups
Push-ups

*Movements are examples. Choose a difficult pull/push, then an easy pull/push.

B. Partner workout
For time:
100 paralette facing burpees *
*Share work anyhow

Photo: Young Ash smashing Coffland. It is great having this champion with us 💪 💪

A. Three Position Snatch:
High Hang Snatch + Hang Snatch + Snatch
Hang Snatch + Snatch
Snatch

B. 12 minute AMRAP of:
15 Wall ball 9/6kg
Run 180m

Photo: The biggest shout out to Deb who took the win for the ladies in the Coffland workout. Starting with a 3:40 deadhang, then finishing off the workout in 13:32. Absolutely amazing!!!

"COFFLAND"

For Time:
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups

Our SPRING KICKSTART Info session is this Thursday 5:30pm. Let's get everything back on track- starting with nutrition. Hope to see you there. Click here to read more.

A. Shoulder Press 5-5-5-5-5

B. Five rounds for time:
12 Dumbbell Shoulder to Overhead 2×22.5/15kg
35 Double-unders *
12 Dumbbell Deadlift 2×22.5/15kg (single head touch)

*Option to scale up to drag rope double-unders

Photo: Deb has been putting in the extra yards as she prepares for World Powerlifting Championships in Sri Lanka this November. Great work Deb!!!

A. Squat Clean Waves
Working off 1RM Squat Clean (21Sep)
70% x 3, 75% x 2, 80% x 1
75% x 3, 80% x 2, 85% x1
80% x 3, 85% x 2, 90% x 1

B. Five rounds for time:
5 Front Squats *
10 Pull-ups/Chest to bar pull-ups

*Choose a weight that is heavy/unbroken

Photo: A huge shout out to Lachie – hitting a 160kg Deadlift (30kg PB) during Open Gym.
Friday 4-6pm is the perfect time to work weaknesses, practice new skills or test yourself. Grab a training buddy and make the most of it!!!

☀️🌊 BRING A FRIEND BEACH WOD! 🌊☀️

Let’s soak up the stunning Sunshine Coast weather with an epic workout by the beach.

📍 Where: Meet at Minkara Park @ 7:30am (street running alongside BFresh). Click here for details

Bring your mates, your energy, and get ready for a fun morning of sweat, sand, and sunshine. 💪🔥
It’s the perfect chance to share the CrossFit vibe with friends and kick off the weekend right!

Join us at Chloe’s Cafe afterwards for coffee/breaky.

A. Deadlift 5×5

B. Five rounds for time:
7 Double Dumbbell Hang Snatch 2×22.5/15kg
35 Double-unders

Photo: Let’s have some FUN in the SUN – Saturday is a Bring a friend BEACH WOD from 7:30am.
Click here for details.

For time:
30 Toes to bar
Run 560m
20 Toes to bar
Run 360m
10 Toes to bar
Run 180m
10 Toes to bar
Run 180m
20 Toes to bar
Run 360m
30 Toes to bar
Run 560m

Photo: A gym filled with legends who are always up for some fun!! (Cal & Phil)

A. Thrusters 2-2-2-2-2-2-2 (barbell)
*Work to a heavy double

B. For time:
12-9-6-3-6-9-12 reps:
Dumbbell Thrusters 2×22.5/15kg
Burpees (over dumbbell)

Photo: CrossFit – the place where it is acceptable for men turn into boys 🤣🤣

Three rounds for time:
Row 18/14 calories
40 Second Suitcase hold 2 x 32/24kg
7 Wall Walks

Rest 2 minutes

Three round for time:
Echo 14/11 calories or C2 Bike 18/14cal
40 seconds Deadball Hold
7 Deadball Over Shoulder

Score: Work time for Part A & B + Total Work Time.