When, how and why did you get started with us? I started at Southern Crossfit in 2013 after being dragged along by colleague and friend Calen (some of you may remember him as he coached at Nedlands). I was 110kg, chubby face, big belly, fat ass (still got a fat ass but it's perky and tight now, shaped well in a pair of skinny jeans). I was newly single and female attention was non existent so I decided to lose some weight to better my chances in love. I was there for 3 years

This Saturday will be doing our "Cyn" workout for Cynthia's (belated due to many being away) Birthday. It would be as great to see as many people down there as possible. We will be accepting donations to "Love for Lachie" who help provide hope for families with brain tumour diagnosis by trying to find a cure. MONDAY 30.07.18 Fitness + Performance: Teams of 3 7 Min AMRAP: 50 Bench Press (60/42.5kg) 50 Bench Press (70/50kg) AMRAP Bench Press (82.5/60kg) rest 3 min

Remember, we have a few different schedule changes: Tuesday 6.30pm we have the Running Club. Work your running technique and then implement it with a workout. Tuesday 7.30pm is coached Open Gym. If you need help with something, come in and work on it under a coaches eye. Thursday 6.30pm is Gymnastics. Come on down and get gymnasty. Check the Gymnastics timetable under featured posts. MONDAY: Fitness: A. Weighted C2B Pull Up EMOMx10: 2 Reps B. 16 Min AMRAP 40/32 C

Rest Day Open Gym 10am - 12pm

Fitness + Performance: In teams of 2: 3x7 min AMRAPs, 2 minute between: A. 15 Chest to bar Pull Ups 30 Calorie Bike B. 15 Lateral Burpees over C2 30 Calorie Row C. 15 DB Step Up 22.5/15kg 30 DB Snatch 22.5/15kg Post results to Beyond the Whiteboard.

Fitness + Performance: “Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (9/6kg) Post results to Beyond the Whiteboard.

The start of a new Gymnastics cycle begins tonight with Midline Strength & Control. The schedule is below: Supplemental: Week 1. Midline Strength & Control Week 2. Rope Climbs & Double Unders Week 3. Bar Pull Over & Strict Pull Ups Bar Series: Week 4. Toes to Bar & Straight Arm Pulling Week 5. Kipping Pull Ups Week 6. Butterfly Pull Ups Week 7. Bar Muscle Ups Floor Series Week 8. Headstands & Kipping Handstand Push Ups Week 9. Freestanding Handstands Week 10. Hand

Fitness + Performance: 30 Min AMRAP: 600m Row 80m Sandbag Carry 65/45kg (8x10m shuttles) 100m Farmers Carry 32/24kg 1200m Bike Sweat: In 2 Teams: Rotate every minute for 30 minutes. Max Calorie Ski 20 Sit Ups 30 Step Ups 20" 40 Second Wall Squat 50 Single Skips or Double Unders *Score is total Ski Erg Calories. You cannot start the next movement until the station in front is cleared. Post results to Beyond the Whiteboard.

Running Club class tonight at 6.30pm! Will be starting with covering basic technique! Fitness: A. Deadlift - Build to a Heavy Single B. AMRAP 12: 6 Strict Ring Dips 9 Deadlifts (102.5/70kg) 30 Double Unders Performance: A. See Fitness ​B. AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (102.5/70kg) 30 Double Unders Post results to Beyond the Whiteboard.

Fitness: A. E2MOM Max Unbroken True Ring Rows then 3 sets @ 50% of Max Set B. 21-15-9: Front Squat (60/42.5kg) Kettlebell Swings (32/24kg) 400 Meter Run Performance: A. Bar Muscle Up EMOMx8: 40% of your Max Unbroken Set B. See Fitness Sweat: In Pairs for time: 3 Rounds: 30 Cal Bike 30 Russian Swings 32/24kg 2 Rounds: 40 Calorie Row 40 Sit Ups 1 Round: 50 Burpees 50 Calorie Ski Post results to Beyond the Whiteboard. (Gold Kettlebells are 48kg b

Remember the new timetable takes effect this week. Check the daily blog post each day for the Sweat and Gymnastics workouts along with announcements. To vote on a few other options, go here. MONDAY: Fitness: A. E2MOM Max Unbroken True Ring Rows then 3 sets @ 50% of Max Set B. 21-15-9: Front Squat (60/42.5kg) Kettlebell Swings (32/24kg) 400 Meter Run Performance: A. Bar Muscle Up EMOMx8: 40% of your Max Unbroken Set B. See Fitness TUESDAY: Fitness: A.

Rest Day Open Gym from 10am - 12pm

Fitness: Teams of 3, For Time: 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 60 Kettlebell Swings 20/12kg 130/100 Calorie Bike 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 60 Kettlebell Swings 24/16kg 130/100 Calorie Bike 1 Round: 30 Toes to Bar 30 Bar Facing Burpees 60 Kettlebell Swings 32/24kg Performance: Teams of 3, For Time: 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (42.5/30kg) 130/100 Calorie Bike 2 Rounds: 30 T

Fitness + Performance: 1. “Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (43/29kg) 1 Minute Power Cleans (43/29kg) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Bike Calories 1 Minute Rest Post results to Beyond the Whiteboard.

Vote on your timetable preferences here. Fitness + Performance: A. 3 Sets of 3 Minutes Banded March *Complete 8 Ab Wheels in between sets B. In teams of 2: 20 Min AMRAP 200m Run 400m Run 600m Run *Alternate working partner for each set. Post results to Beyond the Whiteboard.

Fitness + Performance: “Heartbreak Kid” 3 Rounds for time: 10 Front Squats (82.5/60) 20 Chest to Bar Pull-Ups 50 Double Unders Compare to 18/8/17 Wacey 7.25 Kim 12.13 Sweat: A. 5 Min Max Bike Calories 3 minutes rest B. Part A Calories for time 3 minutes rest C. Max Calories in the time Part B took. Post results to Beyond the Whiteboard.

Gymnastics - Re Test 5 Minutes Max Muscle Ups 5 Minutes Max Toes to Bar 5 Minutes Max Handstand Push Ups 5 Minutes - Death by Unbroken Handstand Walk Max L-Sit Fitness: 4 Min AMRAP: 3 Rounds: 12 Deadlifts (42.5/30kg) 9 Hang Power Cleans (42.5/30kg) 6 Push Ups Max Calorie Row in Time remaining rest 4 minutes 4 Min AMRAP: 2 Rounds: 12 Deadlifts (60/42.5kg) 9 Hang Power Cleans (60/42.5kg) 6 Push Ups Max Calorie Row in Time remaining rest 4 minutes 4 Min

Fitness: A. Back Squat - Build to a Heavy Set of 3 In 12 minutes B. 4 Rounds: 400 Meter Run 50 Air Squats Compare to 19/08/2013 Jason 12.40 Performance: A. Back Squat - On the Minute – 3 Back Squats Start at 70% and add (5/2.5kg) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple. B. See Fitness Sweat: 2 Rounds for time 30 Calorie Bike 30 Sit Ups 30 Calorie Row 15 Barbell Step Ups 20/15kg 15 Sit Ups 15 Ski Erg Calo

*Refer to the daily post for Sweat, Gymnastics, Movement and Mobility class and general information. MONDAY: Fitness: A. Back Squat - Build to a Heavy Set of 3 In 12 minutes B. 4 Rounds: 400 Meter Run 50 Air Squats Compare to 19/08/2013 Jason 12.40 Performance: A. Back SquatOn the Minute – 3 Back SquatsStart at 70% and add (5/2.5kg) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple. B. See Fitness TUESDAY: Fitness:

10am - Skill of Endurance Class 10am to 12pm - Open Gym.