November 2014

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1458 w=210 h=220 float=right]Strength: Clean 4 x 3 rep W.O.D. ‘Partner workout’ 100 Power clean (50/35) 100 Wall ball 100 Kettle bell swing (24/16) 100 Double under Every time reps are […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1457 w=210 h=220 float=right]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)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1456 w=210 h=220 float=right] 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)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1455 w=210 h=220 float=right]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

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1454 w=210 h=220 float=right]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

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1453 w=210 h=220 float=right] Strength: buy lexapro online lexapro no prescription Max strict pull up Max push up 2 minutes rest between exercises, 3 rounds. Score is total for each exercise

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 online pharmacy seroquel with best prices today in the USA

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1452 w=210 h=220 float=right]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

Gymnastics: Ring holds L sit Handstands online pharmacy rogaine for sale no prescription pharmacy W.O.D. buy glucophage online glucophage no prescription EMOM 2 clean 4 Burpee bar hop 15 minutes

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1451 w=210 h=220 float=right]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