Monthly Archives: January 2013

WOD 300113

A: Every minute on the minute for 10minutes perform a complex of

Choose your weight

Power Clean

Hang Squat Clean

Squat Clean Thruster

 

 

B: 15 Minute AMRAP

 

7 Pull Ups

7 Box Jumps 30/24

7 Handstand Push Ups

7 Burpees

 

WOD 300113

A: Every minute on the minute for 10minutes perform a complex of

Choose your weight

Power Clean

Hang Squat Clean

Squat Clean Thruster

 

 

B: 15 Minute AMRAP

 

7 Pull Ups

7 Box Jumps 30/24

7 Handstand Push Ups

7 Burpees

 

CFPB Fundraiser – Red Cross Queensland Flood Appeal 2013

As I write this post I hear the sound of sirens speeding through the streets in my area and all over Queensland there are people without power, houses that have been flooded and people are being evacuated from their homes.  This is a tragedy and a horrid situation for everyone affected by the floods and the devasting winds that have swept through the state.

It is only natural for us to feel the urge to contribute and help those in need, it is part of the Queensland spirit and also an integral part of what we throughout the CrossFit community are all about. So, as excited as we are about this coming saturday, Our Grand Opening Day, we have decided to use the gathering as a fundraising event for the flood affected people of Queensland.

We will be asking for gold coin donations from everyone attending and for those who want to participate in the days events, we will be asking for a minimum donation of $5. All money raised on the day will be donated to the Red Cross Queensland Flood Appeal 2013. We realise that in our fundraising efforts we may only offer a small contribution to an immense state wide problem, this is true, however we can make a difference.

Join us at CFPB on the weekend, February 2nd 2013, for a great cause and help us in our endeavour to reach out to those in the wider community that are in desperate need of help  – CFPB

CFPB Grand Opening Day

grandopening

We are extremely excited and proud to share this occasion with you, our soon to be athletes and our increasingly growing community of ninjas. Bring your friends and your family too, maybe even trick them into doing a WOD. There will be food, some physical tests thrown in and some cool people to hang out with. Whether you want a full on training day or you want to come down and support us, we’d love to see you and show you our new home.

Here’s what the peeps are saying about us

“I am calling it the box of Greatness” – Kellie Mcmoorekeelan

“Bloody awesome job you fullaz” – Awhina Te Hiko O’Brien

“Churr to the Churr” translation “it’s inconceivable how my vast vocabulary cannot express my sheer amazement and delight, it is almost as if any combination of words I mutter will never describe the essence of what this place truly means to me” – Joey Matoe

When? 2nd February

 

08:30 BBQ Breakfast

09:30 Events 1 and 2

10:15 Trainers WOD

10:30 Events 3 and 4

11:30 Events 5 and 6

Events 1, 3 and 5 will be announced on the day

Events 2, 4 and 6 will be 1RM Squat (2), Bench Press (4) and Deadlift (6)

Before each event there will be a briefing on the exercise standards that must be met in order for you to participate. Your safety will remain our number one priority. So come on down and be part of an awesome occasion for us, test your fitness, high five some peeps, make some sweat angels try not to meet Pukie and most of all have fun… SEE YOU THERE!!

WOD 240113

A: For Load

3-3-3-3-3 Deadlift

B: For time

10-8-6-4-2 Clean and Jerk 60/40

2-4-6-8-10 Burpee Box Jump 24/20

OK part B goes like this 10 C+J then 2 BBJ, 8 C+J then BBJ….. see a pattern here?

Tips for the Deadlift

http://www.youtube.com/watch?v=qwFvPeN81Bo

Clean and Jerk demo

http://www.youtube.com/watch?v=yFSBGIPMa9A

Some peeps doing Burpee Box Jumps

http://www.youtube.com/watch?v=4Fjlo0e6um4