Anzac Day 25/4/14

by Drew on April 24, 2014

A time to reflect at how lucky we are for the sacrifice our fallen soldiers made to keep our country free. To all service men and women who have or are currently serving thank you!!
We truly are the lucky country.

“Lest We Forget”

The 1 class for the day will start at 8:30am. If you turn up late you you will probably miss out on the WOD
The Gym will be open at 8:00am  for instruction and warm up Thank you.

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull, 42.5kg / 30kg
10 Thruster, 42.5kg / 30kg
Rest 1 minute

Post total time to comments.

BrettWoodHero_th.jpg

Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

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Thursday 24/4/14

by Drew on April 23, 2014

Heads up for Friday – “Anzac Day” – Public Holiday
We will be open at 8:00am for the Hero WOD “WOOD”

This will be the only class for the day

The Weekend – There will be no classes Saturday morning.
Saturday and Sunday we are running a CoachRX Testing and Throw-down day.
If you would like to be a part of CoachRX for the coming season please join us on Saturday All welcome.

Today

Gymnastics class with Thati 5:30am and 5:30pm

Open Gym all other class times Thanks.

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Wednesday 23/4/14

by Drew on April 22, 2014

*** Congrats to Bron Clacher – 26th world ranking 40-44yrs ***

After a long Open process we have finally reached the end of the 2014 open for the masters qualifying process. Unlike the individual males and females who get to go to Woolongong the masters had to complete 4 workouts over the easter weekend, they not only missed out on chocolate eggs but we missed out on a normal holiday with our families, a well earned rest is now due.

We are super proud of Browyn Clacher!!

Bron finished 6 places away from booking her flight to Carson in the USA for the fittest Women on earth competition for 40-44yr.

Congratulations Bron everyone respects you, your efforts and your work ethic. You are truly a CFBB ambassador and champion human being its was a pleasure to coach you this past season and we look forward to seeing your development over the next 12months.

Heads up for Friday – “Anzac Day” – Public Holiday
We will be open at 8:00am for a Hero WOD the WOD will start at 8:30am sharp!!!!!

The Weekend – There will be no classes Saturday morning only the Friday Hero WOD thanks
Saturday and Sunday we are running a CoachRX Testing and Throw-down day. If you would like to be a part of CoachRX for the coming season please join us on Saturday Schedule will be posted tomorrow. Thank you

Today -

Aerobic
Time each run
3 x 400m runs rest 2 mins between each run.

Strength
10mins to build up to a solid Squat Clean single.
Beginners – 5 x 3 reps from the hang please.

Core
Plank holds
1min front and 1min on each side please.

Skill
5mins total work
Hand Stand holds for time

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Tuesday 22/4/14

by Drew on April 21, 2014

Welcome back to the Box CFBB – time to burn the calories

Aerobic.
Row 1000m

Conditioning.
On the minute  for 12 minutes
Run 100m
10 Ball slams 9kg/6kg

rest 6 mins

On the min for 8 minutes
Even Minute
6 Wall balls 9kg/6kg
12 toes to bar

Strength
Back Squats
5-5-5

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Happy Easter

by Drew on April 18, 2014

Enjoy the time off CFBB Champions

We will re-open Tuesday 5:30am

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Thursday 17/04/14

by Drew on April 16, 2014

Hey CFBB we have Thati running the gymnastics classes today 5:30am and 5:30pm

Open Gym so come in and work on your Back Squat Program and skills

Feel free to book in for a physical assessment with Coach Drew and talk about your goals for this year.

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Wednesday 16/4/14

by Drew on April 15, 2014

“Breathe”

12 min AMRAP
30 Kettle Bell swings
60 Double unders

Core
50 hollow rocks
50 Back extensions

Toes to bar practice

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Tuesday 15/4/14

by Drew on April 14, 2014

“DT”

5 Rounds for time

12 Dead Lifts 70kg/47.5kg
Hang Power Cleans 70kg/47.5kg
Push Jerks 70kg/47.5kg

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Monday 14/4/14

by Drew on April 13, 2014

Hi CrossFit Broadbeach champions. I apologise but I am unable to run the “Becoming a better Human” seminar at this time. We will let you know when its on again, sorry for the inconvenience.  All classes today are as per the time table. Thank You.

“Helen”
3 rounds for time
400m run
21 Kettle Bell swings, 24kg / 16kg.
12 Pull ups

HQ Video from 3 years ago

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Sunday 14/4/14

by Drew on April 13, 2014

Rest Day Today.

Well done to our CrossFit Broadbeach members competing at the Fittest 3 event on the Sunshine Coast

News -
CrossFit Broadbeach has unofficially finished 30th place in the Open and will enter a team for the Regionals at Woollongong on the 16th, 17th 18th May.  We will need to do some fundraising for Cielo and the team so any suggestions would be welcome.

Monday Night -
“Becoming a better Human” seminar will be postponed to a later date. Sorry for the inconvenience, normal classes will resume for the 5:30pm and 6:30pm class times.  Thanks

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Saturday 12/4/14

by Drew on April 11, 2014

No Classes on today sorry for the inconvenience.

Here ia s WOD you can complete on your own at home

5 rounds for time

200m run
50 Air Squats
30m Broad Jumps
20 Push Ups

Post scores to the Website

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Friday 11/4/14

by Drew on April 10, 2014

Heads up for Saturday
There will be no classes Saturday morning.  Sorry for the inconvenience.

Today

Conditioning
20min AMRAP (Class V Class)
CrossFit Cards

Strength
Back Squats
7-7-7

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Thursday 10/4/14

by Drew on April 9, 2014

Hey CFBB gymnastics class on tomorrow 5:30am and 5:30pm.  Join coach Thati, she can help you with your gymnastic skills and progressions.

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Wednesday 9/4/14

by Drew on April 8, 2014

Aerobic
Run 3 x 400m
Rest 2 mins between each run
Goal = to put in a 95% effort for the last run

Strength
OHS
5-3-3-2-2-1

Work up to your 1RM

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Tuesday 8/4/14

by Drew on April 7, 2014

Conditioning
10 rounds
On every 90 sec
100m run
15 Kettle Bell Swings 24kg/16kg
10 pull ups

Strength
Dead Lifts
3-3-3-3-3

Core
50 Toes to bar

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Monday 6/4/14

by Drew on April 6, 2014

Aerobic
5 rounds for time
250m run
25 Double Unders

Conditioning
3-6-9-12-15-18-21
Clean N Jerk 60kg/40kg
Wall Ball 9kg/6kg

Core
Plank holds
2min Face down
2min Left Side
2min Right Side

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Saturday 5/4/14

by Drew on April 4, 2014

14.6

Come get some.

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Friday 4/4/14

by Drew on April 3, 2014

Saturdays sessions
6:00am Olympic Lifting 1 hour
Team WOD 14.6 – 7:30am for a 8am start
Breakfast after the team WODs

Saturday Night sessions ;)
Bruxies Birthday Party 3:30pm
Farleys Farewell Party 6:30pm

Today
Conditioning
8 rounds for time
Run 100m
15 Wall balls 9kg /6kg

Strength
Dead Lifts
5×4
Rest changing plates please.

Strict Pull ups
3×5
rest as needed between each set

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Thursday 3/4/14

by Drew on April 2, 2014

Hey CFBB it’s a rest day tomorrow please feel free to recover from the Open experience and regather your thoughts and regain the use of your body through mobility. Go and get a massage from Nicky or book in with Josh for a treatment.

If you are feeling ok hit your back squat program.

Thati is holding her Gymnastic class today at 5:30am and 5:30pm come and have a bit of fun and improve your Skills.

“The Fittest 3″ Competition is on shortly so get geared up for it. We have 10 teams entered. “Be Brave” and lets have some fun on the Sunny Coast as a team.

FYI @ the Box this weekend -
6:00am Olympic Lifting 1 hour
Team WOD 14.6 – 7:30am for a 8am start
Breakfast after the team WODs

Saturday Night -
Bruxies Birthday Party 3:30pm
Farleys Farewell Party 6:30pm

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Wednesday 2/4/14

by Drew on April 1, 2014

The CrossFit Open is over and I would like to thanks everyone who participated as competitors or judges.
Its been a super year with great achievements and fantastic memories, no more memorable than our beginners putting themselves out there each week. Well done and Thank you!

I will list all the official placings of our CFBB team members in the next few days.

Conditioning
15min AMRAP
200 Double unders
100 Pull ups
50 Over Head Squats 40kg /20kg
100 Sit ups

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