Ok, first of all I don’t care how crude this is…it has to be shared! haha. This is a text msg I received yesterday afternoon. This comes from one of our key core members. Post to comments who you think … Continue reading →

  Rest day today peeps. Eat, stretch, roll out and kick back as much as possible. Below is a Tri-black ‘Stealth’ version of the FFS tee. What you guy’s think?. Should I get some underway?           … Continue reading →

Okie dokie – All the new Body Mechanix ‘Guerilla Fitness’ tee’s and ‘Black Ops’ hoodies should be here mid next week crew. Will be moving to creating those exclusive CFBM tee’s. Below I have attached a instructional video from Westside … Continue reading →

  Milko Tokola (-85kg, Finland) was stumbling around even before his 1st C&J attempt. So the doctor ran on stage to stop him. Tokola started the lift anyway. As the doctor walked away, he made the lift. Then he fainted. … Continue reading →

Note to self – don’t drink. After a big weekend let’s get back into routine hey. Thanks Loz for a great nite!. warm up. 3 sets run or row 400m 1min paleo chair 1a. Back Squat warm up – 40% … Continue reading →

  Classes – I have been slack and not had the new timetable updated on the site. Will do that ASAP. Seeing that our 6am and 5:30pm classes are now getting quite busy, I encourage those of you that can, … Continue reading →

Sorry 4 the delay getting this up guys. I some how managed to miss a internet bill @ the gym n got my shit cut off! haha. Whoop. Updating off my phone. The probability of some of you finding either … Continue reading →

Exclusive members tee’s – crew, if I design some Body Mechanix branded CFBM tee’s, that will only be available for purchase to members of camp (not to the public) would you guys be keen 4 that?. Post thoughts to comments. … Continue reading →

Exclusive members tee’s – crew, if I design some Body Mechanix branded CFBM tee’s, that will only be available for purchase to members of camp (not to the public) would you guys be keen 4 that?. Post thoughts to comments. … Continue reading →

  Cold, shit day. Great day for training though. Hoodie up and get on it. Warmup. 5 sets. First 2 at broom. 3 MS 5 SGPP 7 OHS 1a. Press Warm up – 40%x5, 50%x5, 60%x3 Working – 69%x3, 79%x3, … Continue reading →

  Ok, im going to kill myself if I eat anymore crap. Forcing myself to not train and eat junk gets harder every time. Put on about 5kg’s in a week. On a more positive note – will b good … Continue reading →

Warm up. 3 sets Run 400m 20 lunge 1a. Hang Clean 8×4 unbroken @ max load. Rest 90 sec. 1b. Max for the day BS or FS rest 10min 2a. 4 rounds row or run 400m 4 rope ascends Notes: … Continue reading →

This afternoon we’ll only be running the 5:30pm session sorry guy’s. No 6:30. Please remember CF Kids this afternoon 4pm til 5pm. So no training in the gym at this time. warm up. 5 sets. first 2 @ broom 3 … Continue reading →

  rest day here @ camp today crew. Kick back, relax and refuel for tomorrow and sat. Little video below from the regionals of Mahdi, Chad and myself on the snatch ladder on the weekend @ the games.  

  A special mention today for one of our key crew members – Eve. Eve competed with me on the weekend at the regional games. For the 2nd year running. Going into last weekend the odd’s were seemingly against her, … Continue reading →

  Hey guys, for those of you that haven’t done it already. There is a wendler app you can download for free to your iPhone. It’s really easy to use. All you need to do is punch your figures into … Continue reading →

  Well…where to begin hey!?. WHAT A WEEKEND!. A little bitter sweet again this year! haha. Spent the weekend again for another year climbing back up the ladder, workout after workout, to give me a 6th place finish overall. 3 … Continue reading →

  Regionals weekend here we come!. The gym will be closed Thursday through til Sunday this week sorry guy’s with 2 exceptions. Dan has been kind enough to offer coming in to open up for a ‘Open session’ on Friday … Continue reading →

Question Of the Day: If we were to have a 2nd facility somewhere here on the coast, where do you think it should be?.. Post thoughts to comments Warm up 3 sets. 15 Push Press Bneck @ 20/15kg 10 T2B … Continue reading →

  1RM testing this week monday – Wednesday for Back Squat, Deadlift, Press and Bench Press. The gym will be closed Thursday through til Sunday due to the regionals. We will try and cram in the 4 above movement assessments … Continue reading →

Beautiful Sunday Rest Day. Gym will be open a little later this arvo when I get back from putting my deposit on my bangin new Doberman pup in Sydney. If anyone is keen 4 a sesh. Will post what time … Continue reading →

  Okie dokie – Sneak Saturday sesh. It’s dirty. But sometimes you have to be broken down, to be built back up. Running into next week, I will be making some adjustments to the program, the need for you guy’s … Continue reading →

  Ok, so I’ve almost had an epic fail straight out of the gate on my attempt to be more pro-active. My bad. Out @ breakfast. Will elaborate further on today’s post when I get back to the gym shortly. … Continue reading →

  “Rest Day @ CFBM” Ok, so I am going to attempt to be more proactive and consistent in my blog and workout posts on a daily basis. Of you guy’s that are members, how many of you regularly check … Continue reading →

Week 7 CF program (M/G/WL/OL). Week 1 GS program. Warm Up 5 sets. Row 200m 30 sec Parallette L-sit (a) Deadlift 5 – 5 – 5 – 5 – 5 rest 10min (b) AMRAP in 10min 80 Wallball @ 20/12lb … Continue reading →

Week 7 CF program (M/G/WL/OL). Week 1 GS program.  Warm Up 3 sets 20 Walking Lunge 10 Strict Press behind neck @ 20/15 (a) Jerk 5 – 5 – 5 – 5 – 5 rest 10min (b) For total reps … Continue reading →

Week 7 CF program (M/G/WL/OL). Week 1 GS program.  Warm Up 3 sets. 15 Muscle Clean @ 20/15kg 20 Spiderman Lunge (a1) Front Squat 5 – 5 – 5 – 5 – 5 2 Barbell Lunge 20 x 3 sets … Continue reading →

Week 6 CF program (M/G/WL/OL). Week 6 GS program, De-loading/transitional week. Transition Phase Skill and Strength. 1 Skill and Strength: Snatch – 85% x 1 x 3 Clean & Jerk – 85% x 1 x 2 Front Squat – 85% … Continue reading →

Week 6 CF program (M/G/WL/OL). Week 6 GS program, De-loading/transitional week. Transition Phase Skill and Strength. 1 Skill and Strength: Power Snatch – 80% x 1 x 8 Power Clean & Jerk – 80% x 1 x 8 2 CF … Continue reading →

Week 6 CF program (M/G/WL/OL). Week 6 GS program, De-loading/transitional week. Transition Phase Skill and Strength. 1 Snatch – 75% x 1 x 5 Clean & Jerk – 75% x 1 x 5 Back Squat – 80% x 2 x … Continue reading →

Week 6 CF program (M/G/WL/OL). Week 6 GS program, De-loading/transitional week. Transition Phase Skill and Strength. 1 Power Snatch – 75% x 1 x 6 Power Clean & Jerk – 75% x 1 x 6 2 CF Conditioning: Warm up. … Continue reading →

Warm up Run 800m then 2 rounds of 20 Spiderman lunge 5 Dynamic Hamstring stretch (a) Back Squat + Deadlift 5 x 5 @ Max load. rest 2min between sets rest 10min (b) AMRAP in 10min 2/4/6/8/10 Clean + Jerk … Continue reading →

CF Conditioning (a) OHS 5 – 5 – 3 – 3 – 1 – 1 rest 10min (b) AMRAP in 7min “Bear Complex” @ 70/45kg Notes: Open session 2day at 7am til 8am and 4pm til 6pm only crew. 1 … Continue reading →

Week 5 CF program (M/G/WL/OL). Week 5 GS program. Week 10 Advanced Skill and Strength. 1 Snatch – 85% x 1 Clean & Jerk – 85% x 1 2 CF Conditioning: (a) Push Press 5 – 5 – 3 – … Continue reading →

Week 5 CF program (M/G/WL/OL). Week 5 GS program. Week 10 Advanced Skill and Strength. 1 Snatch – 90% x 1 Clean & Jerk – 90% x 1 Front Squat – 85% x 1 2 CF Conditioning: (a) Back Squat … Continue reading →

Week 4 CF program (M/G/WL/OL). Week 4 GS program. Week 9 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 80% of last wks best x 1 x 8 Clean & Jerk – 80% of last wks best x … Continue reading →

Week 4 CF program (M/G/WL/OL). Week 4 GS program. Week 9 Advanced Skill and Strength. 1 Skill and Strength: Power Snatch – 80% of monday’s snatch x 1 x 10 Power Clean & Jerk – 80% of mondays CJ x … Continue reading →

Week 4 CF program (M/G/WL/OL). Week 4 GS program. Week 9 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 80% of last wk’s best x 1 x 6 Clean & Jerk – 80% of last wk’s best x … Continue reading →

  Warm Up. 3 sets. Run 400m 10 Push Ups 10 T2B (a) Bench Press 1 – 1 – 1 – 1 – 1 rest 10min (b) For time: 10-8-6-4-2 Bench Press @ 80/40kg 50-40-30-20-10 Squat Notes: ALL new members MUST … Continue reading →

Week 3 CF program (M/G/WL/OL). Week 3 GS program. Week 8 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day; 85% x 1 x 5 Clean & Jerk – Max for the day; 85% of … Continue reading →

Week 3 CF program (M/G/WL/OL). Week 3 GS program. Week 8 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day; 80% x 1 x 5 Clean & Jerk – Max for the day; 80% of … Continue reading →

Week 2 CF program (M/G/WL/OL). Week 2 GS program. Week 7 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – 75% x 3 x 3 Snatch – 80% of Wednesday’s Snatch x 1 x 5 Clean & Jerk … Continue reading →

Week 2 CF program (M/G/WL/OL). Week 2 GS program. Week 7 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day; 90% x 1 x 2 Clean & Jerk – Max for the day; 90% of … Continue reading →

Week 2 CF program (M/G/WL/OL). Week 2 GS program. Week 7 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – Max for the day Power Snatch – 75% of Mondays Snatch x 1 x 5 Power Clean & … Continue reading →

Week 2 CF program (M/G/WL/OL). Week 2 GS program. Week 7 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day; 85% x 1 x 3 Clean & Jerk – Max for the day; 85% of … Continue reading →

  Warm Up 5 sets. rest as required between each – 10 Snatch grip strict press @ 20/15kg – 10 Good morning’s @ 20/15kg (a) Back Squat – Heavy Single. rest 10min (b) For time: Run 200m 30 T2B Run … Continue reading →

Week 1 CF program (M/G/WL/OL). Week 1 GS program. Week 6 Advanced Skill and Strength. 1 Skill and Strength: “Rest day” 2 CF Conditioning: Warm up Barbell lunge 5 sets: first 2 @ 20/15kg 3 at 60/40kg – 15 GHD … Continue reading →

Week 1 CF program (M/G/WL/OL). Week 1 GS program. Week 6 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 65% x 2 x 4 Clean & Jerk – 65% x 2 x 4 Snatch Push Press + OHS … Continue reading →

Week 1 CF program (M/G/WL/OL). Week 1 GS program. Week 6 Advanced Skill and Strength. 1 Skill and Strength: Power Snatch – Max for the day Power Clean & Jerk – Max for the day Pull-ups – 2 x max … Continue reading →

Week 1 CF program (M/G/WL/OL). Week 1 GS program. Week 6 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 70% x 1 x 3 Clean & Jerk – 70% x 1 x 3 Front Squat – 80% x … Continue reading →

Week 12 CF program (M/G/WL/OL). Week 12 GS program. Week 5 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day Clean & Jerk – Max for the day Front Squat – Max for the day … Continue reading →

Week 12 CF program (M/G/WL/OL). Week 12 GS program. Week 5 Advanced Skill and Strength. 1 Skill and Strength: “rest day” 2 CF Conditioning: (a) Snatch complex strength development rest (b) AMRAP in 12min: 200 Squat 100 Double Unders 50 … Continue reading →

Week 12 CF program (M/G/WL/OL). Week 12 GS program. Week 5 Advanced Skill and Strength. 1 Skill and Strength: Jerk – 75% x 3 x 3 Snatch Balance – Max for the day; 80% x 1 x 3 Muscle Snatch … Continue reading →

Week 12 CF program (M/G/WL/OL). Week 12 GS program. Week 5 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 80% x 1 x 3 Clean & Jerk – 75% x 1 x 3 Snatch Pull – 100% x … Continue reading →

Week 11 CF program (M/G/WL/OL). Week 11 GS program. Week 4 Advanced Skill and Strength. 1 Skill and Strength: “rest day” 2 CF Conditioning: (a) Snatch complex skill work rest (b) 5 rounds: 5 ‘Bear Complex’ Run 400m 15 KB … Continue reading →

Week 11 CF program (M/G/WL/OL). Week 11 GS program. Week 4 Advanced Skill and Strength. 1 Skill and Strength: Jerk – Max for the day; 80% x 1 x 3 Power Snatch – 70% x 3 x 3 Power Clean … Continue reading →

Week 11 CF program (M/G/WL/OL). Week 11 GS program. Week 4 Advanced Skill and Strength. 1 Skill and Strength: Clean & Jerk – 78% x 1 x 3 Snatch – 73% x 1 x 3 Clean Pull off riser – … Continue reading →

Week 11 CF program (M/G/WL/OL). Week 11 GS program. Week 4 Advanced Skill and Strength. 1 Skill and Strength: Mid-Hang Muscle Snatch – 50% x 3, 55% x 3, 60% x 3, 65% x 3 Power Snatch + Snatch off … Continue reading →

Week 11 CF program (M/G/WL/OL). Week 11 GS program. Week 4 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 78% x 1 x 3 Clean & Jerk – 75% x 1 x 3 Snatch Pull off riser – … Continue reading →

Week 10 CF program (M/G/WL/OL). Week 10 GS program. Week 3 Advanced Skill and Strength. 1 Skill and Strength: “Rest day” 2 CF Conditioning: (a) Power Snatch / Power Clean Skill work rest (b) AMRAP in 10min 30 Back Squat … Continue reading →

Week 10 CF program (M/G/WL/OL). Week 10 GS program. Week 3 Advanced Skill and Strength. 1 Skill and Strength: Jerk – 80% x 2 x 2, 85% x 2 x 2 Jerk Dip Squat – 90% x 3, 95% x … Continue reading →

Week 10 CF program (M/G/WL/OL). Week 10 GS program. Week 3 Advanced Skill and Strength. 1 Skill and Strength: Power Snatch + Snatch – 50% x 2 sets, 60% x 3 sets, 70% x 2 sets Clean Pull – 97% … Continue reading →

Week 10 CF program (M/G/WL/OL). Week 10 GS program. Week 3 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – Max for the day Power Snatch – 75% x 2 x 3 Jerk – Max for the day; … Continue reading →

Week 10 CF program (M/G/WL/OL). Week 10 GS program. Week 3 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 77% x 1 x 3 Clean & Jerk – 72% x 1 x 3 Snatch Pull – 97% x … Continue reading →

Week 9 CF program (M/G/WL/OL). Week 9 GS program. Week 2 Advanced Skill and Strength. 1 Skill and Strength: “rest day’ 2 (a) Power Snatch – skill and technique development rest (b) Thruster 1 – 1 – 1 – 1 … Continue reading →

Week 9 CF program (M/G/WL/OL). Week 9 GS program. Week 2 Advanced Skill and Strength. 1 Skill and Strength: Jerk – Max for the day; 80% x 2 x 3 Muscle Snatch off blocks (mid-thigh) – 65% x 3 x … Continue reading →

Week 9 CF program (M/G/WL/OL). Week 9 GS program. Week 2 Advanced Skill and Strength. 1 Skill and Strength: Clean & Jerk – 76% x 1 x 3 Snatch – 71% x 1 x 3 Clean Pull – 95% x … Continue reading →

Week 9 CF program (M/G/WL/OL). Week 9 GS program. Week 2 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – Max for the day Power Snatch – 82% x 1 x 4 Power Clean + Power Jerk – … Continue reading →

Week 9 CF program (M/G/WL/OL). Week 9 GS program. Week 2 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 76% x 1 x 3 Clean & Jerk – 71% x 1 x 3 Snatch Pull – 95% x … Continue reading →

Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day Clean & Jerk – Max for the day Front Squat – Max for the day Pull … Continue reading →

Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: “Rest day” 2 CF Conditioning: (a) Hang Power Clean – Technique and Skill development rest (b) AMRAP in 20mins: 7 Thursters @ … Continue reading →

Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Jerk – max for the day; 80% x 1 x 3 Muscle Snatch – 70% x 2 x 3 2-Position Snatch (floor, … Continue reading →

Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 70% x 1 x 4 Clean & Jerk – 75% x 1 x 3 Clean Pull – 90% x 3 … Continue reading →

Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – Max for day Power Snatch – 80% x 1 x 4 Power Clean & Power Jerk – 80% x … Continue reading →

Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 75% x 1 x 3 Clean & Jerk – 70% x 1 x 3 Snatch Pull – 90% x 3 … Continue reading →

1 Skill and Strength: Snatch – 80% x 1 x 4 Clean & Jerk – 80% x 1 x 4 2 CF Conditioning: (a) ‘Max for the day’ Split jerk (behind neck) rest (b) 5 Rounds: 20 Burpee’s 20 GHD … Continue reading →

Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: Snatch – 85% x 1 x 3 Clean & Jerk 85% x 1 x 3 Front Squat – 85% x 2 … Continue reading →

Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: Power Snatch – 80% x 1 x 8 Power Clean & Jerk – 80% x 1 x 8 2 CF Conditioning: … Continue reading →

Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: Snatch – 75% x 1 x 5 Clean & Jerk – 75% x 1 x 5 Back Squat – 80% x … Continue reading →

Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: Power Snatch – 75% x 1 x 6 Power Clean & Jerk – 75% x 1 x 6 2 CF Conditioning: … Continue reading →

Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: “Rest Day” 2 CF Conditioning: (a) Front Squat 5 – 5 – 5 – 5 – 5 @ 80% of max … Continue reading →

1 Skill and Strength: “Rest day” 2 CF Conditioning: (a) Bench Press – 8 to 15 reps x 5 sets @ light load rest (b) For time 5 Thrusters @ 40/30kg 5 Rope Ascends 10 Thrusters 4 Rope Ascends 15 … Continue reading →

1 Skill and Strength: Snatch – 70% x 1 x 2, 75% x 1 x 4 Clean & Jerk – 70% x 1 x 2, 75% x 1 x 4 Front Squat – 90% x 1 2 CF Conditioning: “Rest … Continue reading →

1 Skill and Strength: “Rest day” 2 CF Conditioning: (a) OHS 8 to 15 reps x 5 sets @ light load rest (b) 3 rounds: 20 Deadlift @ 100/70kg 40 Burpee’s 80 Double Unders

1 Skill and Strength: Snatch – 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 Clean & Jerk – 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 … Continue reading →

Week 6 CF Program (M/G/WL). Week 6 GS Program (de-loading). Week 12 Skill and Strength. 1 Skill and Strength: Snatch – 75% x 1 x 5 Clean & Jerk – 75% x 1 x 5 Back Squat – 90% x … Continue reading →

1 Skill and Strength: Snatch – 70% x 1 x 6 C & J – 70% x 1 x 6 Back Squat – 77% x 2 x 4 2 CF Conditioning: (a) Bench Press 5 – 5 – 3 – … Continue reading →

1 Skill and Strength: “Rest Day” 2 CF Conditioning: “Active Recovery Day” Notes: ALL classes today are ‘open session’ only guy’s. Come in and catch up on any missed skill and strength, General Strength, and/or WOD’s from throughout the week. … Continue reading →

1 Skill and Strength: Snatch – 70% x 2 x 3 C & J – 70% x 2 x 3 Front Squat – 80% x 2 x 4 2 CF Conditioning; (a) OHS 5 – 5 – 3 – 3 … Continue reading →

1 Skill and Strength: Snatch – 65% x 2 x 4 C & J – 65%  x 2 x 4 Snatch Balance – 75% x 3 x 4 2 CF Conditioning: (a) Push Press 5 – 5 – 3 – … Continue reading →

Week 5 CF program. M/G/WL. Week 5 General Strength. Week 11 Skill and Strength. 1 Skill and Strength: Snatch – 70% x 2 x 3, 70% x 1 Clean & Jerk – 70% x 2 x 3, 70% x 1 … Continue reading →

1 Skill and Strength: Snatch – 80% x 1 x 3 Snatch Pull off Riser (3″) – 95% x 3 x 3 Snatch Push Press – 89% x 3 x 3 Back Squat – 87% x 2 x 4 2 … Continue reading →

1 Skill and Strength: Muscle Snatch – 80% x 2 x 3 Clean & Jerk – 80% x 1 x 3 Clean Deadlift – 115% x 3 x 3 Front Squat – 90% x 2 x 4 2 CF Conditioning: … Continue reading →