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.
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
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.
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.
*** 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
Time each run
3 x 400m runs rest 2 mins between each run.
10mins to build up to a solid Squat Clean single.
Beginners – 5 x 3 reps from the hang please.
1min front and 1min on each side please.
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.
3 rounds for time
21 Kettle Bell swings, 24kg / 16kg.
12 Pull ups
Well done to our CrossFit Broadbeach members competing at the Fittest 3 event on the Sunshine Coast
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
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
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.
200 Double unders
100 Pull ups
50 Over Head Squats 40kg /20kg
100 Sit ups
Saturdays (Please note there is no Saturday Classes for the next 5 weeks during the CrossFit Open)
6:00am - all levels
7:30am - all levels
8:30am beginner, intermediate
Unit 8, 51 Johnston St Southport!
Call Drew for bookings 0413 172 643.
Fitness in 100 words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to 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 combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman