Fitter Stronger Tougher

Mar 25 2019

Saturday: 'Moving Day'

This week's Saturday workout is our very last session at High Range Drive with our impending move to the Parkside Drive facility.  There is nothing fancy about what we are going to do.. just roll up the sleeves and carry our stash of KB's, DB's and Slam balls 900m to the 'Super Box'.  We are only running one class, 6am, so we are hoping for a massive turnout to help us in this arduous task.  The bonus is you will get your first glimpse of our new facility that we will be operating from as of Monday 1st April.

Make sure you sign in and let's go out with a bang by smashing our biggest class record of 80 to pieces!

Anyone keen to hang around after is very welcome as we have the rest of our gear to move.  If you have a ute bring it along as it will be greatly appreciated : )

CONDITIONING

In a huge crew of legends -

900m Equipment carry to the new box
900m run back to the back to the old box

ACCESSORY

As many sets as you like - 

Drive a ute full of equipment to the new box

* rest as needed

Mar 25 2019

Tuesday: Run for it..

CONDITIONING

5 rounds for total time of:

Run 300m
rest 30 seconds
Run 200m
rest 20 seconds
Run 100m
rest 3 mins

ACCESSORY

3 sets of:

7 Ab wheel rollouts
21 V-ups

Mar 24 2019

Monday: '19.5'

So it's Thrusters and CTB pull-ups again as our final test for the 2019 Open.  There was plenty of speculation around what would be programmed given the fact we tested pulling strength last week with Bar muscle-ups but true to their 'F-You World' attitude HQ has kept with tradition by giving us a Fran style couplet.  Only difference on this one is the volume is more than double Fran which makes this workout a test of stamina and strategy.

Whether you are re-doing or not please give consideration to your hands as we need them this weekend for our Saturday moving WOD haha.  But seriously manage the volume with some smarts and some thought around not ruining your training week because you are being stubborn.

Thanks to all that attended our Friday Night Lights.. that's competitors, judges and spectators.  It's because of you guys that our FNL is like no other with its electric atmosphere and cauldron like feel. 

In all this year we had 123 CFTSV athletes register for the Open - our best number ever!!!!!!!  The good news is that there are plenty of other opportunities for you to explore your competitive side with the Allstar Alliance Online Pairs next on the agenda followed in July by the Allstar Alliance Townsville event which will this year be held in our very own facility.  Then there is Twins in September and finally the Open (again) in its new place in October.

For now though let's get after 19.5!

CONDITIONING

'19.5'

33-27-21-15-9 reps for time of:

Thrusters 43 / 30 kg
Chest to bar pull-ups

Mar 22 2019

Saturday: Return Serve..

CONDITIONING

In teams of 2 - 

Row 35 / 25 Row calories each

then

Alternating full rounds with your partner

15 Deadlifts 52.5 / 35 kg
10 Lateral burpees over the barbell
5 Clean and jerks 52.5 / 35 kg

* While partner 1 works through triplet, partner 2 accumulates Wall balls.  Partners continue swapping until 250 Wall balls are completed.

then

35 / 25 Row calories each