Join Luke at 7am for a great partner workout.

For max meters:
A. In 10 minutes:
Buy In: 100 Wallball 9/6kg (shared anyhow)
Max Meter Row (Change every 200m)
Rest 2 minute
B. In 10 minutes:
Buy In: 80 Box Step-ups 20/15kg plate (Share anyhow)
Max Meter Echo (Change every 500m)
Rest 2 minute
C. In 10 minutes:
Buy In: 400m Farmers Carry 24/16kg (Share anyhow)
Max Meter 10m Shuttle Runs (Change every 10 x 10m)
Rest 2 minute

Total Score= Total meters covered.
*Complete in any order, following the order of the board (Eg. B, C, A).


Photo: Wishing our girl @ChloeSaliba06 the best as she puts the Green & Gold back on for the Commonwealth Weightlifting Championships in India (Competing on the 27Aug). You have done the hard work- time to enjoy it!!!

A. 3 Push Jerk + 3 Deadlift – Build to last weight increment of Part B.

B. Five rounds for max rep Deadlift:
2 minutes on/ 1 minute off:
Buy in:
Round 1: 15 Push Jerk (50/35kg) + 10 Pull-ups
Round 2: 12 Push Jerk 57.5/40kg + 10 Pull-ups
Round 3: 9 Push Jerk 65/45kg + 10 Pull-ups
Round 4: 6 72.5/50kg + 10 Pull-ups
Round 5: 80/55kg + 10 Pull-ups

*Deadlift performed at same weight as Push-jerks on each round.

A. Back Rack Reverse Lunge 8-8-8-8-8 (8 reps each side- 8 on left then 8 on right) *

B. 1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (2×22.5/15kg)
Dumbbell-facing burpees

Photo: Sally – Can’t wait to see this new Mumma back in the box. Enjoy your time with your new baby boy. We can’t wait to meet him.

A. Handstand practice

B. For time:
Row 1000m/Echo 2500m
50-40-30-20-10 repetitions/seconds
Sit-ups
Sandbag hold

Photo: A shout out to Lydia who despite having a hip injury has maintained 5+ days attendance each week.
Remember an injury doesn’t need to stop you from progressing – you might just need to change your focus for a short time. As a result of Lydia’s injury her strict pull-ups and upper body strength has increased dramatically 😀
Lydia you are a legend- Keep up the great work!!!

Snatch Technique
Muscle Snatch + Power Snatch + Squat Snatch *
Power Snatch + Squat Snatch
Squat Snatch
*Continue to build in load, discarding movements as they become limiting.
*If Power Snatch is your stronger movement, finish on Power Snatch.

B. Two rounds for time:
30 Kettlebell Swings 32/24kg
100 Double-unders

“Cindy”
As many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

or

“Mary”
As many rounds as possible in 20 minutes:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups

Compare to last time here

Seven round for load:
Farmers carry 4 X 15m
Deadball carry 4 X 15m
Rest

Complete both movements back to back then rest.

Five rounds for time:
15 Power Snatch 42.5/30kg
15 Dips

ARTICLE 4 – Fitness in 100 words

Tabata
(8 rounds: 20 seconds work/10 seconds rest)
Row (calories)
Burpees
Echo (calories)
Toes to bar
*Rest 1 minute between movements
*Score- cal/reps each movement+ Grand tally.

Photo: Support our in house Super Star ⭐ Nata - the Producer and Vocal Director for High School Musical. This is great family night out at Caloundra Event Centre - 22 & 23rd August.
Book your tickets here

Revisiting the Basics: A Week-Long Exploration of CrossFit's Core Concepts
After over 16 years in the CrossFit community, we’ve found that returning to the fundamentals is often the most effective way to reignite inspiration and realign our focus. In this series, we’ll delve into the foundational principles that have sustained our journey and continue to drive our progress.

Whether you’re a seasoned athlete or just beginning, revisiting these core concepts can provide clarity and motivation.

Join us as we explore the essence of CrossFit and uncover how these timeless principles can enhance your fitness journey.
Article 1: Theoretical Hierarchy of Development
Article 2: Mechanics → Consistency → Intensity
Article 3: Virtuosity in CrossFit


A. Front Squats 3-3-3-3-3-3-3
*Pause on 1st & 3rd rep.

B. For time:
8-16-24-16-8 Dumbbell thrusters
Run 200m
*Finish on the 8 Dumbbell Thrusters