Five rounds for Max Load/Reps:
7 Hang Power Snatch (unbroken)
Max reps unbroken Handstand Push-ups/Dips/Push-ups

Rest as needed between rounds
*Choose a heavy weight that allows for unbroken snatch, and a Push movement that allows for at least 10 reps in first round.

Scale:
10 Rounds:
5 Hang Power Snatch
7 Push-ups
*Break sets as needed to maintain quality movement.

We could not be prouder of Nata- writing, directing & starring in her first short film 'Showstopper'.
Devastated not be sharing this night with her but know you will all give her lots of love.
TICKETS ON SALE NOW - ‘Showstopper’ Exclusive Premiere!
BOOK NOW: https://www.trybooking.com/CUMRM
For those of you who don’t know, I made a movie!
📅 Date: 7th of September
🕡 Time: 6:00 PM
📍 Location: Event Cinemas Kawana
🌟 Dress Code: Semi-Formal/Formal – Red Carpet Glamour
Prepare for an evening of glamour and excitement as we roll out the red carpet just for you!
Here’s the evening’s itinerary:
6:00 PM: Arrive for an exclusive one-hour pre-show reception! Enjoy unlimited drinks (beer, wine, and soft drinks) and delicious platters while mingling with fellow guests. Don’t be late – make the most of this fabulous start!
7:00 PM: The theatre doors open, and the entertainment begins with speeches from industry professionals. Then, settle in for the highly anticipated film screening! We will finish off with a Q&A and final speeches to wrap up the theatre segment.
9:00 PM: But wait, the fun doesn’t stop there! Join us for the afterparty at The Wharf Mooloolaba.

The hard work is done, now time for the fun!! The Saliba’s are heading off to the USA today. We are super excited to see both of the kids compete at the highest levels. We will provide links to the CrossFit Teen Games so you can all share this journey. Thank you all for your ongoing love & support.

Please note there will be only one afternoon session today: 5pm-6pm.
Mindbody has been amended to reflect this.

Note: We have aimed to minimize disruption of training however we have had to cancel some sessions due to unavailability of coaches. These dates include:
2nd September – Only 6:30am & 9:15am sessions will run (all other sessions cancelled).
3rd September- Cancelled 5:30am.


Tabata (8 rounds 20sec work/10 sec rest)

Echo Bike (Cal)
Rest 1 minute
Toes to Bar
Rest 1 minute
Row Cal
Rest 1 minute
Burpees
*Record total reps/calories for each movement and Grant Tally.

A. Back Squat 5 x 5 (BLOCK 3: Week1)
*Aim to add 2.5kg – 5kg to last Back Squat cycle

B. Five rounds for time:
20 Russian Kettlebell Swings 24/16kg
20 Goblet Squats 24/16kg
50 Double-unders (Adv – Drag rope)

Photo: Caitlin moving from strength to strength.

A. Push Press 3-3-3-3-3 (From ground)

B. Three rounds:
20 Chest to Bar Pull-ups
15 Shoulder to Overhead 60/40kg (Int 50/35kg)

Photo: Congratulations to Russ, Cal, Lloyd, Luke O for competing in HYROX over the weekend.
Shout out to Lloyd who has and continues to co-ordinate events and athletes to challenge themselves in various events (half marathon, HYROX & Fittest 3). Thank you 🙏

Best of luck to our HYROX crew competing Saturday night- Russ, Lloyd, Cal & Luke O.

Join Marie at 7am for a Saturday surprise WOD.

Photo: Seth achieving 7 strict pull-ups. Seth sets up his own workouts when his Mum (Heather) is training. This is what happens when fitness is fun. This absolutely fills my ❤️

Reminder- FUNKY SOCK FRIDAY!!

OPEN GYM (4pm-5pm) is the perfect time to work your weaknesses, refine your movement or complete the WOD. Grab a friend and set smash some goals!!

A. EMOM X 30 minutes:
Min 1: 'X' Strict Knee to elbow
Min 2: 50 Double-unders
Min 3: 10-16 Reverse Lunge (2x22.5/15kg)

Photo: Congratulations to Tim completing the half marathon in 1 hour 47 mins. Great effort!!

A. Build to a heavy complex:
3 Deadlift + 2 Hang Power Clean + 2 Front Squats + 1 Jerk

B. Four rounds for time:
15 Deadlift 60/40kg
Run 200m
10 Hang Power Cleans 60/40kg
Run 200m
5 Shoulder to Overhead 60/40kg
Run 200m
*20 minute time cap.

Photo: Fran coming up to the finish line of the half marathon – the smile says it all. Fran went in with the goal of under 2 hours, and smashed it with her time of 1hour 49.
Absolutely awesome Fran!!!

A. Overhead Squats 5 x 5 (BLOCK 2: Week 3)
*Hold weight across sets

B. Partner workout:
For time:
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Thrusters *
Burpees
*P1 completes Thrusters, P2 completes burpees, then swap. Both partners complete all 55 reps of each movement.
*Choose a weight with the goal of heavy/unbroken.

Photo: Lloyd, Lexi & Russ at completion of the half marathon. You guys rock!!
A special mention of Lexi – you are just getting better. Keep kicking your goals!!!

Three rounds, each movement for time:
20 x 15m Shuttle Runs
500/450m Row
1000m/800m
*Rest between efforts
*Record fastest/slowest and total work time

Photo: Winnie completing the 2km Run on Sunday.
When Fran took on the challenge to complete the half marathon, Winnie took on a challenge as well. Training alongside her Mum Winnie has learnt how to push herself and how to pace. Congratulations you little legend.
Congratulations to Fran for stepping outside of her comfort zone and inspiring Winnie. You should both be immensely proud!!!

A huge congratulations to Fran, Lexi, Russ & Lloyd completing the half marathon on Sunday. We couldn’t be prouder!! Some Spam coming your way this week!!

‘Lazar Dukic’
Memorial WOD

For time:
3 Rounds of:
30 Calories Row
10 Bar Muscle-ups

Rest 3 minutes

Then, 3 Round of:
30 Calories Row
15 Strict Handstand Push-ups

Rest 3 minutes

Finally, 3 rounds of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups.

Note: This has been the saddest weekend for the CrossFit community with the tragic loss of Lazar Dukic during the 1st event of the CrossFit Games. RIP Lazar. Lazar Dukic designed this workout for Morning Chalk up. Today, we share his workout as a memorial holding his family and everyone touched by his spirit in our thoughts.