Sorry, still no internet at home so no photos/scores. Will update as soon as we can!!

Strength: Split Jerk 4 x 2 reps

WOD:

10 front squats (60/40)

15 Deadlifts (60/40)

run 400-200-200-400

4 rounds for time

HAPPY 1yr of CROSSFIT to Cole and George!!!!

SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows. Gold coin entry towards regionals fundraising

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

Kinesiology Tape for sale (all funds to regionals fundraising) $15/roll usually $20

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.

WOD A:

10 wallball

10 pressups

5 min AMRAP

2 mins rest

WOD B:

20 air squats

10 pullups

5 min AMRAP

2 mins rest

WOD C:

20 double unders

10 kettlebell swings

5 min AMRAP

• SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows. Gold coin entry towards regionals fundraising

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

Kinesiology Tape for sale (all funds to regionals fundraising) $15/roll usually $20

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.

Sorry guys we still have internet issues at home, not the website this time thank goodness but just as frustrating.

Can't upload any of the scores or photos sorry so it's bare bones updates.

Skill: Maximum Vertical Jump

Snatch Technique

WOD:

run 400m

20 Situps

10 Power Snatch (40/25)

3 rounds for time

• SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows. Gold coin entry towards regionals fundraising

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

Kinesiology Tape for sale (all funds to regionals fundraising) $15/roll usually $20

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.

Sorry guys we have internet issues at home, not the website this time thanks goodness but just as frustrating.

Can't upload any of the scores or photos sorry so it's bare bones updates.

Strength: Deadlift 3 x 3 reps

WOD:

10 ring rows

10 kettlebell swings (24/16)

10 goblet squats (24/16)

10 min AMRAP

"Many hands make light work"...the boys making sure Hayden's massive weighted pressup load of 91.25kgs doesn't slip off his back.  IMPRESSIVE!!!

Strength: Overhead Squat  3 x 3 reps

WOD:

7 Power Cleans (70/50)

10 Toes to Bar

30 Double Unders

15 min AMRAP

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.

STRENGTH:

Weigthed Pressups 3 x 3

WOD:

12 x Push Jerk (55/35)

10 x Burpee

5 Rounds for time

Great classes and Oly Club on Saturday morning. Good to catch up with Aaron and Jenn from CrossFit Mana who are both competing at Regionals as Individuals  ...Good Luck guys!!

Strength: Shoulder Press  3 - 2 - 2 - 1 reps

WOD:

Run 200m

30 air squats

5 Rounds for time

• SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows. Gold coin entry towards regionals fundraising

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.

WOD: FIGHT GONE BAD (modified)

Box Jumps (60/50)

Kettlebell Swings (24/16)

Burpees

Thrusters (40/25)

Sit Ups

With a continuously running clock, spend 1 minute at each station getting as many reps as you can. Keep a running count of reps through all five exercises.

3 rounds with a 1 min rest between rounds 

• SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag.  COSTUME COMPULSORY - 70's TV shows

• REGIONALS FUNDRAISING
• We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation
• ASB 12-3035-0799258-50

STRENGTH: Clean Complex, 1 x EMOM for 10 minutes @ 80% 1rm

1 x Hang clean

1 x Squat clean

1 x Front Squat

1 x Jerk

WOD:

25 x D/U

20 x K/B Swing (24/16)

200m waiters Walk (24/16)

7 minutes

Loving Aleisha's progress and gains in strength and confidence. Strong 45kg Push Jerk yesterday!!!!

Strength: Romanian Dealift 5 x 5 reps

WOD:

Box Jumps (60/50)

Wall Balls (9/6)

2 reps, 4 reps, 6 reps.......etc

5 min AMRAP

2 mins REST

Sumo Deadlift High Pull (40/25)

PressUps

2 reps, 4 reps, 6 reps......etc

5 min AMRAP

SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag

COSTUME COMPULSORY - 70's TV shows

STRENGTH:

Push Jerk 4 x 2 reps

WOD:

6 x Squat Cleans (70/40)

10 x T2B

5 Rounds

Then 2 minutes of max double unders

HAPPY BIRTHDAY PAIGE !!!!!!!!!!!!!!!!!!!!!!!!!!!!

Strength: Back Squats 4 x 3 reps

WOD:

Run 400/ Run 200/ Run 400/ Run 200

10 pullups

10 kettlebell snatch (24/16) - 5 per arm

10 burpees

4 rounds for time

Massive congrats to everyone who took part in the Open this year and a big thanks to all of you who showed up to support your team every week.  Our team finished in the top 30% for Australasia, Jake finished 3rd in Australasia (39th in the world for Masters Men 40-44) just missing out on making it to the Games, and many of our athletes reached PB's and efforts they never expected and should be ultra proud of.....

CONGRATS TO TRACE WHO QUALIFIED FOR THE CROSSFIT REGIONALS IN WOLLONGONG MAY 25-27!!!!! Top 45 in Australasia, so proud of you!!!

Fundraising needed, if you have any ideas let us know

Thursday 430 class starts from this week

Woohoo the Open Wod's finally finished, final results will be posted mid-day today. Awesome effort from everyone who took part, massive amounts of courage, energy and passion, and to everyone who supported and cheered us on, we couldn't have done it wihout you. We're so proud of what everyone has accomplished and....

to the most awesome super fantastic FNCF coach, Happy Birthday NESS!!!!!!!!!

Strength / Skill:

Snatch Balance 4 x 2

WOD:

Tabata

Push press (40/25)

Sit ups

K/B Swing (24/16)

Air squats

20 seconds on, 10 seconds rest.

8 Rounds

Yesterday we farewelled two athletes - Jules (left) came to us from CrossFit Alive and spent the last three months training here but now it's time to go back home, at least she roped in her nieces Talia (right) and Kristina to carry on the family CrossFit legacy and Charles heads back overseas for another work tour but will be back in May.

God Speed you two, see you both really soon.

but in the midst of the sadness....it's PARRRTTTTTTYYYY time - Liz's double under party to be correct. She got not one but 5 double unders yesterday after practicing for so long. Well done "Donald" !!!!!

8am - OPEN WOD 13.5 - Athletes only - supporters very very welcome. Last Open WOD, come cheer everyone on

9:15am - WOD

run 200m

10 push press (40/25)

10 burpees

7 min AMRAP

2 mins REST

10 Kettlebell swings (24/16)

10 ring pressups

10 air squats

7 min AMRAP

OLY CLUB IS ON - 1030am

Happy Birthday Aleisha R for tommorrow

Strength:  50 pressups and 50 knees to elbows- Partition as necessary

WOD:

20 double unders

10 Handstand Pressups

20 Sit ups

10 min AMRAP

Loving the intensity and consistency of everyones training.

 Last Open wod announced today...nervous time for our Trace as she sits on the verge of Regionals.

Strength: Deadlift 7 x 2 reps @ 90% 1RM

WOD:

run 400m

21 Thrusters (40/25)

12 Ring Dips

3 rounds for time

Strength: Squat Snatch 3 x 3 reps

WOD:

12 goblet squats (24/16)

12 burpees

12 chest to bar pullups

3 rounds for time

Last OPEN WOD this Saturday wooohooooo!!! Make sure you get down and support our athletes - 8am.

Awesome energy packed day for Saturdays 13.4. One WOD to go, what will it be?

STRENGTH:

Front Squat 7 x 2 reps at 90% of 1rep max

WOD:

Run 200m

20 x wallballs

20 x K/B Swing (24/16)

12 min AMRAP

Busy, busy.....loving your guys committment and perserverance...you rock!!!

WOD - OPEN 13.4

Clean and Jerk/Press (135lb/95lb) 

Toes to Bar

3 reps....6 reps...9 reps...12 reps...15 reps....18 reps....

7 min AMRAP

HAPPY BIRTHDAY JED

and for tommorrow Aleisha and Daniel Pure

Closed Easter Monday - normal classes resume on Tuesday

Some really great squat cleans yesterday and lots of Rx's on the wod!!!!

Open WOD 12.4 comes out today. Remember Sat 8am is for Open athletes, but if you are around for Easter come on down to support and have a go at 915am.

Strength:  Strict Pullups - maximum consecutive  then AMRAP in 5mins

WOD:

8 Sumo Deadlift High Pull (40/25)

8 Push Press (40/25)

8 Box Jumps (60/50)

10 min AMRAP

HAPPY BIRTHDAY JANINE

Yesterday was awesome, why? because we got to squat!!!

Pete 170kg and Trace 100kg for 2 reps early in the morning. Get those hips through and drive the bar up.

STRENGTH:

Squat Clean 3 x 2

WOD:

20 x sit-ups

20 x K/B Swing (24/16)

Run 400-200-400-200

4 Rounds for time

then 2 minutes max burpees

Strength: Back Squat   3 reps, 3 reps, 2 reps, 2 reps

WOD:

8 Pullups

8 Overhead Squat

10 PressUps

25 Double Unders

6 rounds for time

Unfortunately we have had a hiccup with the tee/singlet order. We are working on it and will keep you informed on when to expect them.  Thanks for your patience.

Pou put in another great performance on Open wod 13.3, like all of our athletes. Only 2 wods left. If you're around over Easter weekend get down at 8am to support our athletes.

Strength: Push Press 2 x 2 reps

WOD:

6 Power Clean (70/40)

8 Toes to Bar

10 Handstand Pressups

10 min AMRAP

I love that CrossFit brings husbands, wives and kids together to train. Here's Jenni and Scott going up the ropes yesterday, only 1 rep separated them at the end of the WOD.

WOD - CROSSFIT OPEN  13.3

150 wall balls (9kgs to 10 ft/ 6kgs to 9ft)

90 double unders

30 muscleups

12 min AMRAP

This is the 8am workout for our athletes. You can also have a crack at it at 9:15am or this modified WOD

WOD #2

15 wallballs (9/6)

10 double unders

5 ring dips

12 min AMRAP

Tees will be in on Monday, please make sure you've made payment before you collect them.

The Intro class got a taste of wall balls last night.  All of our athletes are going to get a massive dose of them thanks to 13.3  Well done already to Dan, Rory and Jenni who did an awesome job of the Open WOD yesterday.

Massive luck and prayers to Craig (Duds) and Dan taking on the 60km ultra marathon at Cape Reinga on Saturday. Also to Haemish running it as part of a team.  God speed boys!!!!

Strength: Jerk 5, 3, 2, 1, 1 rep

WOD:

10 Thrusters (40/25)

1 Rope climb  (5 strict pullups)    LONG SOCKS!!!!!!

10 Snatch (40/25)

1 Muscle Up  (5 ring dips)

10 min AMRAP

• Tees/Singlets should be in today so please make sure you have made your payment into our account.
• Saturday 8am-  13.3 OPEN WOD (athletes only) Everyone welcome to support
• 915am - Normal class, all welcome

The aftermath of some HEAVY front rack lunges will be felt today I'm sure.

Skills: Muscle Ups/Progressions

WOD:

run 800m

5 Handstand PressUps (3 wall climbs)

10 Pullups

10 kettlebell snatch (24/16) 5 per arm

run 400m

10 kettlebell snatch (24/16)

10 Pullups

5 Handstand Pressups (3 wall climbs)

run 800m

for time

PAYMENT FOR TEES/SINGLETS DUE.

OPEN WOD 13.3 announced @ 1pm today. Get along 8am Saturday to support our athletes.

Intro class doing TABATA, awesome work and form.

STRENGTH:

Front Squat 3 x 3

WOD:

5 x Power clean (60/40)

10 x Racked lunge (5 per leg)

10 x over-bar burpee

10 minute AMRAP