Friday, November 28, 2014

Phil Hughes

Hi all,

1) A few of you have asked what our trading days and times will be in December. I will post up the trading hours nearer to the 20th and have it on the blog as a reminder.

Until then please note the following:

As of next Monday (1st of December 2014 ) and until further notice there will be no 7am Open Gym Session. 

At this stage we will be closed
  • Christmas Eve (no evening session), 
  • Christmas Day 
  • Boxing Day 
  • New Years Eve (no evening session)
  • New Years day
We will keep you up-to-date.  

2) A reminder that the Box Christmas Party is on this Saturday at Manly Wharf beach area. It's bring your own food and coconut juice. Keith and whole group of members are ready to party the afternoon away! As the evening coincides with my mother's 60th birthday party - our family will be rocking it out west! So have a fun and safe night everyone!

thank you

Phil Hughes - RIP brother.

Today's workout

Today's workout is dedicated to Phil Hughes. May he Rest in Peace .


1) 5 rounds for time
  • 8 Hi- Hang Power Snatches (30/20kgs)
  • 12 Air Squats

2) "Phil Hughes"

Partner up

Rd 1 15-12-9 Burpee Box Step ups and 100m run
Rd 2 12-9-6 Burpee Box Step ups and 100m run
Rd 3 9-6-3 Burpee Box Step ups and 100m run

Partner 1 will complete the entire set of 15-12-9, then Partner 2 will complete the set of 15-12-9. And so on.

Score: Total Time


1) 30 Power Snatches for time - the lessor of 60/40kgs or 70% of 1rm

Every time you break, do 2 muscle ups.

2) "Phil Hughes"

Partner up

Rd 1 15-12-9 Burpee Box Jumps and 100m run
Rd 2 12-9-6 Burpee Box Jumps and 100m run
Rd 3 9-6-3 Burpee Box Jumps and 100m run


Snatch & Clean and Jerk Practice

Thursday, November 27, 2014

Fight Gone Good

Today's workout


Fight Gone Good

5 rounds; 5 stations, 1 minute at each station

  • Rower for cals
  • Burpees
  • Toes to Ring
  • Box Jumps
  • Kettlebell Swings (24/16kgs)
  • 1 minute rest

  • Rower for cals
  • Burpees
  • Sit-ups
  • Box Step Ups
  • Kettlebell Swings (16/12kgs)
  • 1 minute rest

Wednesday, November 26, 2014


Hi all,

1) This Saturday - 29th November 2014, is the Box Christmas picnic party. You and your family and friends are invited. 

  • Venue: Manly Warf Beach area 
  • Time: 6pm 
  • Bring: BYO Food and blanket.

2) Please note as of December 2014, our new membership fee will be $60 a week. This applies for

  • those who join after December; and
  • members who accumulate more than 4 weeks of membership suspension within a year. 
If you have any family or friends who are thinking about joining, now is a good time to lock in at current prices.

thanks for reading

Today's workouts

We are going to start with a bit of fun.

1) First part of the class we will do Max Height Box Jump from a seated position.

The height of the box that you sit on should be such that when seated, your thighs are parallel to the floor.

Feet must remain planted on the floor when about to jump.

Let's see who has guts!

Then we will move onto something even more fun...

2) Death by squat cleans (70/50kgs) - 10min cap

 * Tiger strand - 50kgs/35kgs

We will finish off with something to get rid of the juice in our legs....

3) "Elves"
  • 30 burpees 
  • 400m run 
  • 100 dubs