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

Five sets:
Dumbbell Bench Press X 12 reps *
Strict Pull-ups (Max reps)
'X' Double unders (unbroken)
Rest 3 minutes

*Choose your weight that allows for unbroken reps.

A. 5 rounds each for load:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to Overhead

Rest as necessary between efforts

B. Death by 20m Run.
Complete 1x 20m run in first minute, rest remainder of minute. Complete 2 x 20m runs in 2nd minute, rest remainder of minute. Continue with format until you can no longer achieve the required number of runs in the minute.

Photo: Congratulations to Chloe & Jesse who competed at State Junior & Senior weightlifting championship over the weekend. Chloe finishing with 174kg total -74kg Snatch+100kg C&J. Jesse with 195kg total -85kg snatch & 110kg C&J.

Join Luke at 7am for a Partner workout.

Please note: Chloe’s cafe is closed as Chloe & Jesse will be competing at State Weightlifting Competition.

For time:
YGIG 4 x 500m Echo (2 each)
150 Wallball *
YGIG 4 x 200m Row (2 each)
100 Burpees (over partner-plank)

*Repetitions shared anyhow.
Advanced athletes: Wall ball sets of 25 reps