30 Nov 2014


Wear your pants high and receive a thumbs up from the man himself!

Strength/Skill:
Find your Push Press 4RM, then do a set -5%, and -10%

Conditioning:
“The Urkle”
21 Burpees (To touch)
400m Run
15 Burpees
300m Sandbag Run 20/10
9 Burpees
200m Farmers walk 24’s/16’s

28 Nov 2014


Brenton! (I’m sure he would want you to know that he did at least one thousand reps with those Kettlebells)

Strength/Skill:
Find your Back Squat 8RM, then do a set -5%, and -10%

Conditioning:
8 Rounds
1 min Clock
10 Db Thrusters
Then AMRAP DU
1 min Rest

27 Nov 2014


Brigid!

Strength/Skill:
Find your Deadlift 4RM, then do a set -5%, and -10%

Conditioning:
EMOM 20 min
EVEN: 5 Hang Power Snatch AHAP
ODD: 7 TTB

26 Nov 2014


Josh and Pip on holiday in Nepal!! AWESOME!

Strength/Skill:
Find your Bench Press 8RM, then do a set -5%, and -10%

Conditioning:
21 Min AMRAP
“The Big H!”

25 Nov 2014


Hey guys! Today we have a holiday photo from Steve who went to rep Charge in Scotland! Thanks for the photo man!

Today’s WOD is in honor of the 101 responses we received for our Member Survey! Thank-you so much for taking the time to reply – it means a lot to us and we will be able to give you an even better Charge because of it!

There were many areas covered, I’ll give a few quick highlights below:

We want: Shorter Pull-up bars, bigger space, shower, electronic WOD tracking system, Fire Pit, and a Pool!
The above were requested numerous times and the first four items listed will all be happening as soon as we move! (Which will hopefully be soon, most likely in the new year). A fire pit won’t be happening – but I am honestly gunning for a pool…a small one at least… Maybe from Aldi? HA!

It was suggested numerous times that coaching staff should all have Beards and Tattoos. To accomplish this, all we really need to do is start pestering Sarah, as I’ve heard from a source that she is the roadblock between Tommi and an epic Gargiulo beard. If you want it, here is Sarahs email address: HAHA! As if! Josh generally has stubble, so that must count for something…I’ll have to consult the manual…. Elisa and Renee have Tatts, so no beards necessary… at the moment.

In line with your feedback we will be implementing a booking system and will continue to operate without capped classes. So no one will miss out and in return we will simply add more classes to our timetable! The booking system will be really helpful for us to organise coaching numbers as well as keeping track of your individual attendance and progress. It will be run via a free App that is very accessible and user friendly with added perks such as a Strength & WOD tracking system.

Extra skill programs will also be coming in 2015 plus much more skill work in general. We have read through every reply and found so many great ideas and ways to improve what we do. We have already started to apply some ideas and there is many more in the pipeline to come. Its very exciting!

Thanks again guys!

Ash & Team!

Strength/Skill:
5 x8 Weighted DB/KB  Step ups
w/
5 x 8 Bent over Rows

Conditioning:
“Fitness 101”

24 Nov 2014


James and Hannah went on holidays to Sri Lanka recently and took these awesome photos! They are at a huge rock with the ruins of a palace where a king and his 500 wives lived… That King would have needed to do CrossFit himself! Thanks for the photos guys!! 

Strength/Skill:
Power Clean & Jerk 5 x 1

Conditioning:
Partner Grace & Run!
3 Rounds
10 Power Clean and Jerks 60/40
400m run
One person completes a full round then tags the next until each partner has completed 3 rounds each.

23 Nov 2014


XMASfest was truly amazing! What a fun day! Thank-you to all who were able to make it! A huge Thank-you needs to go out to Rohan and Ev for the food. It was freaking AWESOME!!!…..(I’m still eating it!)

Strength/Skill:
Weighted 5 Position Pull-ups
5 x 1 w/ 3 Sec hold in each position (up & down)

Conditioning:
50 Pull-ups
50 US KB Swings 24/16
50 Box Jumps Overs 24″/20″

Cobra Extras:
3 x 10 Hip Ext
3 x 10 GHD Sit ups
(If you do not know how to do these, you must get coaching)


21 Nov 2014


Replace Toughest with…. “FUNNEST!” and I promise there should be less sharks! Gonna be AWESOME!

Remember XMASFEST is TODAY!! Be on time and meet at the BBQ area 9am.  The BBQ area is easy to find. It is pretty much 100m inside the park directly in front of Ribs and Burgers! Call me if you have any troubles – 0411405379 – Ash

Bring/wear Sunscreen and bring some water!!!!!!!!

WHAT: The CCF XMASFEST Amazing race!
WHERE: All Nations Park in Northcote (Just behind the plaza)
WHEN: Sat 22 Nov Starting @ 9am! TODAY!!!!!!!
DURATION: About 90 mins of Awesome all inclusive WODs n’ stuff followed by a BBQ.
COST: $10 Cash for the BBQ.

20 Nov 2014


Remember XMASFEST is TOMORROW at 9AM!!!!!! Be on time and meet at the BBQ area. It should be easy to find. It is approx 100m inside the park directly in front of Ribs and Burgers! Call me if you have any troubles – 0411405379 – Ash (If you cant make the WOD’s, come for the food! Food will be happening around 10:45/11amish)

Strength/Skill:
Weighted Push ups 5 x 3 w/ 3 sec negative
w/ Strict Leg raises 5 x 10         
If as yet you don’t have a Push-up on your toes, soon you will!  –
For you we will be focusing on Push up progressions!

Conditioning:
“Punch it!”
400m run
21 Deadlifts 100/60
21 Pull-ups
200m run
15 Deadlifts
15 Pull-ups
100m run
9 Deadlifts
9 Pull-ups

SAVE THE DATE & SIGN UP ON THE BOARD!
WHAT: The CCF XMASFEST Amazing race!
WHERE: All Nations Park in Northcote (Just behind the plaza)
WHEN: Sat 22 Nov Starting @ 9am! TOMORROW!!!!!!!
DURATION: About 90 mins of Awesome all inclusive WODs n’ stuff followed by a BBQ.
COST: $10 Cash for the BBQ.

19 Nov 2014


Remember XMASFEST is THIS SATURDAY!! BYO Tree! (Nah we will supply them!).

Strength/Skill:
Bent over rows 5 x 8
+ Strict Step ups 5 x 3 e.s.

Conditioning:
10 min AMRAP
10 Renegade rows
10 Push Press
10 Weighted step ups 20″/4 Plates

SAVE THE DATE & SIGN UP ON THE BOARD!
WHAT: The CCF XMASFEST Amazing race!
WHERE: All Nations Park in Northcote (Just behind the plaza)
WHEN: Sat 22 Nov Starting @ 9am! THIS SATURDAY!!!!!!!
DURATION: About 90 mins of Awesome all inclusive WODs n’ stuff followed by a BBQ.
COST: $10 Cash for the BBQ.