A. Hang Power Cleans 3-3-3-3-3

B. For time:
10 down to 1 repetition of:
Ring Rows (Feet in line with hands)
*Perform 5 heavy Front Squats between sets.

Photo: Jack. One of our FIFO members who trains at our 5:30pm session when home. Awesome to see Jack continue to train when away at work allowing him to continue his progress – the PB’s keep coming!!! Keep up the great work Jack.

Partner Workout:
For time:
50 Box Jump Overs 30/24″
50 Deadball or Sandbag over the shoulder
50 Dumbbell Push Press (2 x 22.5/15kg)
50 Toes to Bar

*One partner completing work while other partner completes a 200m run.

Photo: Congratulations to Ethan Walsh who achieved age champion at district sports and came 3rd in 100m sprints at regionals. Ethan will now go on to compete at State titles in October.
Well done Ethan we will all be cheering for you!!!

A. Back Squats 5×5 *
Use last week as a reference.

B. AMRAP in 10 minutes:
5 Ring Push ups
10 Alternating Pistols
30 Double-unders

Photo: Jo can take a huge amount of credit for keep our morning crew accountable and consistent with our pull-up progression. Already we are seeing the improvements for everyone who is showing consistency. We only have a few weeks left so be like Jo and hit your pull-ups each day. Thank you Jo!!!

A. EMOM x 20 minutes:
Min 1: 2 cycles: 1 Power Snatch + 1 Hang Squat Snatch + Overhead Squat
Min 2: Gymnastic pull
* Maintain weights and repetitions across.

Photo: Luka. On Monday’s you come into the freshly cleaned gym thanks to this guy!!! Thank you Luka.

Reminder we are down the beach this coming Sat morning for our “Welcome to Spring” session.

We are joining our friends from CrosFit The Stables for a FUN Social morning.
The session will be approx. 40 mins long with breakfast after with Bacon and Eggs rolls at CrossFit The Stables.

Also there is a strong possibility that you may get wet but no swimming required 
See details below:
Date – Sat 3rd Sept
Time – 7am 
Location – Meet outside Mooloolaba Surf Club
Bring – Towel and change of warm clothes, water bottle etc.

INCASE OF INCLEMENT WEATHER, WE WILL MAKE THE CALL EARLY TO RELOCATE BACK TO THE THE STABES AND HAVE GROUP SESSION THEIR INSTEAD.

PLEASE CHECK FACEBOOK MEMBERS BY 6.45AM IF HEAVY RAIN FOR LOCATION DETAILS.

We look forward to seeing you there!!!

A. Deadlift 5-5-3-3-3-1-1-1-1

B. For time:
100 Goblet Squats 22.5/15kg *
* Perform a 200m run at 0-2-4-6-8 minutes.
*10 minute cut-off.

Photo: Mike & Chrissie adventures. After what feels like a very long time we are looking forward to have Magic Mike & Jenny from the block back in our midst. Your worldly adventures have been amazing – thank you so much for sharing.
I could not have been prouder, seeing that health and fitness is now an integral part of your life. Behind the scenes this power couple have been completing workouts along the way and keeping me updated. Functional fitness at its best, allowing you both to take on any adventure that comes your way. This is living!!!

In 3 minutes:
21 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

In 3 minutes:
18 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

In 3 minutes:
15 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

In 3 minutes:
12 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

In 3 minutes:
9 Dumbbell Shoulder to Overhead (2×22.5/15kg)
60 Double-unders
Max Wall Walk
Rest 1 minute

Photo: Mark G. The best neighbour we could ask for. We are so happy to have him join our crew. We look forward to sharing your health and fitness journey with you!!

Ten rounds for time of:
9 Toes to Bar
Run 100m
14 Kettlebell Swings 24/16kg
Run 100m

Photo: Deb. Missing this smile.

A. 15 minutes:
Power Clean + Hang Power Clean

B. 21-15-9 reps of:
Power Cleans
Dips
*Choose a weight that allows for touch and go batches of power cleans.

Photo: Tiara.
Our job as a coach is helping individuals achieve to their potential. Building their confidence and belief in line with what you know they can do is one of the most rewarding parts of coaching. Tiara it is so awesome being a part of your many achievements – this is only the beginning…

A. Back Squat 5-5-5-5-5

B. Partner workout
Ascend as far as possible in 8 minutes:
Dumbbell Thrusters (2×15/10kg)
Pull-ups

*Advanced athletes complete 2×22.5/15kg, Chest to bar pull-ups
Each partner must complete their activity prior to swapping. Each partner completes all repetitions of each movement.

Photo: Who is keen for the Fittest 3. Get your team together and be ready for registration.