Last night, before I went to bed I posted a little gee-up. If you’re not on FB, here’s how it went…

Rug up guys cause tomorrow morning’s gonna be cold (apparently)…

Kinda reminds me of when Sean and I used to run frosty [outdoor] sessions in the middle of winter over at Chapman Oval – we’d all start, rugged up with beanies, jumpers, jackets and gloves on but after a while it all came off and we ended up on the ground in steaming piles of…

If you were thinking about skipping training tomorrow in favour of staying in your nice warm bed -> consider this: nothing that comes easy truly satisfies. you’re gonna have to earn it and training on the daily (regardless if you fee like it) is earning it.

Don’t make excuses and regret it later in the day. Make the decision tonight to set an alarm for the morning and get your arse into the gym first thing – hard work builds character yeah and in this day and age, you don’t see a lot of people with it ‪#‎walkTheTalk‬

~ Coach B

Well my AM sessions kick some serious arse – might be minus 5 outside but the 5:30am crew showed up in force…

Cold outside what?! Tuesday morning 5:30am crew warming up... #walkTheTalk #adaptCF

Tuesday 2.6.15

A: 3 pos clean (Full, Hang, high hang) + 3 pos clean the other way (hi hang, hang, TnG floor) – 16 mins

B: 10 mins to establish Heavy double Front Squat

C: Partner WOD – 15 min AMRAP

  • 10 KB Swings @ 24/16 (Russian)
  • 10 sit ups
  • 10 burpee box jumps overs @ 24/20″

Post loads, rounds and training notes to comments or BTWB.