Today is the anniversary of D-Day in World War II. So we are hitting a suitable team workout.

The Beach Assault

Row to shore-1000M row

Ascend the cliff-5 rope climbs – Long pants or long sox are a great idea!

Attack the objective-100 burpees and 100 wall balls (20#/14# to 10′)

Extract the wounded-50 Power Cleans (40/30kg) and a 200M Farmers Walk (53/35KBs)

Descend the cliff- 5 rope climbs

Extraction-1000M row

*This will be completed in teams of 2 or more. One athlete works at a time. If numbers preclude this we will modify the workout as required.

Best BaD As V MaD CF Strongwoman Score

Leone with 2790kg moved in 4 minutes 🙂

Don’t mess with Recipe Robot as the 2nd highest Strongwoman score went to Lou with 2714kg 🙂

Bring a Friend

9am session tomorrow, bring your friends, family, workmates or anyone else you can find. Free session for all, does not count as a weekly visit. If you don’t have a friend to bring come on down and we might be able to pair you up with one.

Saturday Skill Session

At 10am tomorrow, Pilates with Anna focused on low back. We ask that you make a gold coin donation for Anna’s Circus in the Sky project which will benefit PAW Justice and Sea Sheppard.


The Carb Debate: Good, Bad, or the Devil?

I’m always amazed at how religious it can all seem, with one tribe’s belief flouted as being the one true wayOf the things people seem to get the most fanatical about, diet has to be number one. I’ve had people literally tell me they couldn’t survive without alcohol. Funny, because my understanding of the body says that in order to survive we need oxygen, water, and food. No alcohol. But probably the biggest fights I see people have are over carbohydrates.