Get to know your Coaches.

Get to know your Coach!

Coach: Charlie Blundell

Charlie is our regular 5am coach with a full-time 8-5 job. His personality is as big as he is tall (very tall!) and you’ll never see him in the box without a smile on his face even in the early morning hours.

Get to know Coach Charlie a bit better:

• How long you been doing CrossFit?

Since June 2012 (7years)

• How long have you been coaching?

Since October 2013 (5,5years)

• CrossFit qualifications

CrossFit Level 1

• What you love about CrossFit?

Being able to help and watch people grow in strength and confidence using what I’ve learnt. Using my fitness in my daily life to function on all levels. Being part of a great likeminded community.

• CrossFit strengths and weaknesses?

Strengths: Cardio and lifting workouts

Weakness: Gymnastics

• Favorite Quote?

Power is only given to those who are prepared to lower themselves to pick it up.

• Any words of encouragement to new/existing members?

Don’t concede to the workout by kneeling, stand up and make the workout concede to you. Words I’ve always told myself after every tough workout.

WOD – Tuesday 30 April 2019

  • WORKOUT OF THE DAY:
    3 Rounds:
    50 Air squats
    40 Kb swings
    30 Burpees
  • SWEATFEST:
    20min AMRAP:
    500m row
    2min rest

WOD – Monday 29 April 2019

  • WORKOUT OF THE DAY:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Pull-ups
    1-2-3-4-5-6-7-8-9-10
    Hang squats cleans 60/40kg
  • CROSSFIT LITE:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Jumping pull-ups
    1-2-3-4-5-6-7-8-9-10
    Medball cleans
  • BARBELL CLUB:
    Clean and jerk
    3-3-3-3-3-
  • GYMNASTICS CLUB:
    Handstand walk
    10mins max distance

WOD – Friday 26 April 2019

  • WORKOUT OF THE DAY:
    5 Rounds:
    200m run
    5 Squat cleans 80/50kg
  • CROSSFIT LITE:
    5 Rounds:
    200m run
    10 Medball cleans

PICNIC IN THE PARK

With next Wednesday being another public holiday we thought we’d do something fun!

Pack you favourite drinks and snacks and join us for a fun workout and picnic brunch in Rietondale park on Wednesday 1 May @ 9am!

💪🏻😃🍎🍒🥗🥞🧀☕️🍺🍷🍹🍩🍪🍭🍫🍰🍾

You are welcome to bring along friends and family. Everyone is welcome to join!

Sunshine, outdoors, some fitness, good music, delicious food and drink and awesome people!! What more could you ask for on a day off!

WOD – Thursday 25 April 2019

  • WORKOUT OF THE DAY:
    Cindy
    20min AMRAP:
    5 Pull-ups
    10 Push ups
    15 Squats
  • CROSSFIT LITE:
    20min AMRAP:
    5 Banded pull-ups
    10 Push ups
    15 Squats
  • SWEATFEST:
    20min AMRAP:
    1000m row
    2000m bike

WOD – Wednesday 24 April 2019

  • WORKOUT OF THE DAY:
    For time:
    100 double unders
    50 Handstand push ups
    40 Toes to bar
    30 Push press 40/30kg
  • CROSSFIT LITE:
    For time:
    200 single unders
    30 box HSPU
    25 Knee raises
    20 Push ups
  • BARBELL CLUB:
    Front squat
    2-3-5-10-2-3-5-10
  • GYMNASTICS CLUB:
    10min EMOM:
    5-10 strict pull ups

WOD – Tuesday 23 April 2019

  • WORKOUT OF THE DAY:
    Teams of 2.
    3 Rounds
    Athlete 1: 400m run
    Athlete 2:
    20 Dumbell snatches
    30 Dumbell clean and jerks
    40 Dumbell squats

    Athletes swop stations after each 400m run.
    Score is max reps with dumbells.

    Load: 22.5/15kg

  • CROSSFIT LITE:
    Teams of 2.
    3 Rounds
    Athlete 1: 400m run
    Athlete 2:
    20 kb swings
    30 kB C&J
    40 Goblet squats
    Load: 12/8KG
  • SWEATFEST:
    20min EMOM:
    Even: 12 wallballs
    Odd: 12 calories row

WOD – Friday 19 April 2019

  • WORKOUT OF THE DAY:
    In teams of 2:
    Buy in – 1000m run
    100 Kb swings
    100 Goblet squats
    100 Pull ups
    100 Box jump overs
    Cash out – 1000m run

WOD – Friday 19 April 2019

  • WORKOUT OF THE DAY:
    In teams of 2:
    Buy in – 1000m run
    100 Kb swings
    100 Goblet squats
    100 Pull ups
    100 Box jump overs
    Cash out – 1000m run