"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
- Copyright Greg Glassman
$25 when attending one workshop,
$40 when attending two workshops, and
$50 when attending all three workshops.
To register for the Goal Setting Workshops:
1. Email your attendance to kim or put your name down at the box
2. Payment by either direct debit, cash or EFT (details are on the website)
3. Email receipt to kim once completed
*This workshop is not solely for box members, it is not solely to workshop your goals for CF. It is there for you to better yourself in any avenue in which you wish to pursue. Anyone and everyone is encouraged to embark on a life changing morning. Those who have absolutely everything they want or could ever need in life are not required to attend.
After registering you should start asking yourself some basic questions on what you truly want (this does not have to be solely CF). Coming with some idea will only maximise your potential for success. Not having a plan, is planning to fail. Registration closes Tuesday 23rd July
Run 1 mile
21 Clean & jerks (70/50)
Run 800 meters
21 Clean & jerks (70/50)
Run 1 Mile
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
TEAM – Today you will need a few things for the WOD.
To get the maximum amount of FUN out of todays WOD please bring the following if you have them:
2) Tennis Ball (if you don’t have one – we do!)
3) Your skipping rope
4) A sweat towel
6) Long sleeve top
7) A Cap/Hat
8) Your fav footy colours (socks/jersey/shorts/anything)
Today is Possibly Max’s last WOD before embarking on a life changing experience this weekend. Please get along to the 6am WOD and throwdown with max one last time. Mate we have thoroughly enjoyed your company, your application and your 100% just all round good bloke mentality at the box. We wish you all the best and no matter the outcome we are proud of ya mate.