Friday, April 18, 2014

Happy Long Weekend!

Hi all,

Box is closed today. We are open Saturday for 8 and 9am sessions.

I am up at the Hunter Valley this weekend for a friend's wedding. It's been a long time since Nat and I have been away together and I am very excited....but not so excited that I will get carried away like I did in New York (aka Benson Harlem Sengchanh, our 5th and last baby hehe).

The first thing I googled about the Hunter Valley was whether or not there is a gym at the hotel we are staying. Ah yep, why did I even do that? CrossFit has become  more than just another crazy workout, the gym that I go to, the box that Keith and I run, a place to hide from my kids - CrossFit has become my lifestyle. I am conscious everyday of trying to stay healthy and strong. It's a liberating feeling. I hope CrossFit translates the same way into your life.

Stay safe everyone!


Thursday, April 17, 2014


Hi all,

CrossFit is about a life-long journey dedicated to being as fit and strong as we can be; until the day we die.
So if you want to enjoy your CrossFit experience take a long term view. Consider the daily workouts as they way the ought to be viewed - another small step forward. From this perspective you will be more considerate about the intensity of your daily workout activities, the food you eat (and the food you don't), the rest you need; how to treat your body; and how to respect others.

Complete as many rounds as possible in 20 mins:

10 Strict Handstand push-ups
20 Strict Pull-ups
30 Pistols

Wednesday, April 16, 2014


Hi all

Operating hours - This long weekend we are open on Saturday for 8 and 9am sessions.

We will be closed Friday and Monday.

Apologies for any inconvenience. I will be away on a much deserved romantic getaway with a beautiful woman. Keith is trying to catch up on Game of Thrones episodes.

Today's workouts

1) Deadlifts 5x3 (@70-80% of 1rm)

2) Hamstrung

Stage 1 (5minute cap)
Deadlift (100/80kgs)

Then at the 7min mark
Stage 2 (15min cap)

100 Clean and Jerks (40/30kgs)
EMOM 8 toes-to-bar *

*or 10 sit-ups