CrossFit Brookvale / Strength Power Speed -No Gimmicks Just Hard Work!

FLOOR PRESS

2012-01-28T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

5 DB Floor Press

10 Burpees to KTE

15 DB Thrusters

10m Hand Stand Walk

SAND BAG, DL, ROPE

2012-01-27T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

200m Sandbag Run

10 Deadlifts @1.5BW

1 rope Climb (from the floor)

AUSTRALIA DAY... CLOSED!

2012-01-26T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

CLOSED

AUSTRALIA DAY!

OHS

2012-01-25T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

OHS

4-4-4-4-4

15 Burpees (hands on head)

10 Wall Ball 9/6kg

5 HSPU

250m Row

NOTE: WE ARE CLOSED THURS 26TH JAN.... AUSTRALIA DAY!

ELIZABETH VS HELEN

2012-01-24T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

Elizabeth Vs Helen

21-15-9

Squat Cleans 60/40kg

Ring Dips

Rest 5mins

Helen: x3

400m Run

21 KBS 24/16kg

12 Pull ups

NOTE: WE ARE CLOSED THURS 26TH JAN.... AUSTRALIA DAY!

TGU

2012-01-23T01:30:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

21-15-9

TTB

TGU (AHAP)

Box Jumps 30”

Snatch Pulls 60/40KG

NOTE: WE ARE CLOSED THURS 26TH JAN.... AUSTRALIA DAY!

REST DAY

2012-01-22T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

NOTE: WE ARE CLOSED THURS 26TH JAN.... AUSTRALIA DAY!

2012-01-21T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

TABATA

Deadlift 70/50kg

KBS 24/16kg

Box Jumps 24/20”

Push Ups

AB mat sit ups

KB SDLHP 32/24kg

Dubs

Air Squats

SNATCH BALANCE

2012-01-20T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

A1: Snatch Balance 5x5

21-15-9

Wall Balls 9/6kg

Ring Dips

Pistol Squats (each leg)

LEDESMA

2012-01-19T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

AMRPA 20

5 Parallette handstand push-ups

10 Toes through rings

15 Medicine ball cleans

FFE

2012-01-18T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

3 Rounds

10 DB FFE Split Squat (AHAP)

10 C2B Pull Ups

10 DB Snatch (AHAP)

30 Dubs

BENCH PRESS

2012-01-17T01:00:00.002+11:00

Simon's couch after a tough work out!

TODAY@ CROSSFIT BROOKVALE

Bench Press

10-8-6-4

4 Rounds

5 Rapid Fire Thrusters 43/30kg

50M Sprint

rest 2mins, between rounds & add up total score

300

2012-01-16T10:18:00.000+11:00

Bass in his beloved Macdonalds uniform!

TODAY @ CROSSFIT BROOKVALE

300 SPARTAN WORK OUT

25 pull-ups

50 deadlifts 60/40kg

50 push-ups

50 box jumps with a 24-inch box

50 "floor wipers" 60/40kg

50 "clean and press" 16/12kg kettlebell

25 pull-ups

REST DAY

2012-01-15T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

Saturday Metcon

2012-01-14T01:00:00.000+11:00

Strong is the new Skinny

Today at CrossFit Brookvale

AMRAP 15

3 Wall Climbs
10 KB Deadlifts
30 Double Unders

HAPPY BIRHTDAY MARC!

2012-01-13T01:00:00.000+11:00

HAPPY BIRTHDAY MARC!

TODAY @ CROSSFIT BROOKVALE

13 ROUNDS
13 DB THRUSTERS 20/15KG
13 PULL UPS (MOUNTAIN CLIMBERS)
13 TRUE PUSH UPS

NATE

2012-01-12T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

NATE:
AMRAP 20
2 MU
4 HSPU
8 KBS 32/24KG

Running Rings

2012-01-11T01:00:00.000+11:00

http://youtu.be/btS_wpmQg80

TODAY @ CROSSFIT BROOKVALE

200m Run

11 Ring Dips

10 Wall Balls 9/6kg

12 TGU (6 each side, AHAP)

3 THE HARD WAY

2012-01-10T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE
5 ROUNDS
9 DEADLIFT
6 HANG POWER CLEAN
3 OHS

PULL UPS

2012-01-09T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

Back To Normal Hours!
See Class time table for more details.

10 Rounds

3 Weighted Pull Ups

5 Strict

7 Kipping

REST DAY

2012-01-08T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

REST DAY!
Regular time table will commence monday 9th Jan

FRONT SQUAT

2012-01-07T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

3 ROUNDS

RUN 200M
20 FRONT SQUATS @ 60%BW
10 TTB
20 OH WALK LUNGES
10 HSPU
RUN 200M

Class Hours: 7am, 8am, 9am ONLY

DB THRUSTERS

2012-01-06T01:00:00.000+11:00

Thanks once again Mike for a great day out!

TODAY @ CROSSFIT BROOKVALE

4 ROUNDS

10 DB THRUSTERS (AHAP)
10 RING DIPS
10 GHD BACK EXTN'S

CLASS TIMES: 7AM, 8AM and 5:30PM ONLY
Regular time table will commence monday 9th Jan

Clean & GHD

2012-01-05T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

Lisa & Madi enjoying some much needed time out!

7AM, 8AM and 5:30PM

21-15-9

Clean 60/40kg

GHD Sit up

ADAM

2012-01-04T01:00:00.000+11:00

Today @ Crossft Brookvale

7AM, 8AM and 5:30PM

ADAM x3

400m Run

20 Burpees

20 Sit ups

400m Run

20 Box Jumps 24”

20 Air Squats

400m Run

20 Pull ups

20 KBS 24/16kg

CHRISTINE

2012-01-03T01:00:00.001+11:00

TODAY @ CROSSFIT BROOKVALE

7AM, 8AM & 5:30PM

3 ROUNDS

500m Row

21 Deadlifts @Bw

21 Box Jumps 24”

Closed

2012-01-02T01:00:00.000+11:00

Today @ Crossfit Brookvale

CLOSED!

New Years Day MURPH!

2012-01-01T01:00:00.000+11:00

Today @ Crossfit Brookvale

Murph
10am Only

Rankel

2011-12-31T01:00:00.000+11:00

Today @ Crossfit Brookvale

AMRAP 20

6 Deadlifts 100kg
7 Burpee Pull ups
10 KBS 32/24kg
200m Run

2011-12-30T01:00:00.000+11:00

MARY

Today @ Crossfit Brookvale

7AM, 8AM, & 5:30PM

AMRAP 20

5 HSPU

10 Pistol

15 Pull Ups

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

2011-12-29T01:00:00.000+11:00

Kelly

TODAY @ CROSSFIT BOOKVALE

7AM, 8AM, & 5:30PM

400m Run

30 Box Jumps 24”

30 Wall Balls

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

2011-12-28T01:00:00.000+11:00

Diane

TODAY @ CROSSFIT BROOKVALE

7AM, 8AM, & 5:30PM

21-15-9

Deadlift 100kg

HSPU

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

2011-12-27T01:00:00.000+11:00

Chelsea

Today @ Crossfit Brookvale

5:30PM ONLY

AMRAP 30

On the min every min

5 Pull ups

10 Push ups

15 Squats

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

2011-12-26T01:00:00.000+11:00

Boxing Day!

Today @ CrossFit Brookvale

CLOSED

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

MERRY XMAS!!!!

2011-12-25T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

HO HO HO...MERRY XMAS FROM EVERYONE AT SPS/CROSSFIT BROOKVALE!!!
ENJOY THE FESTIVE SEASON WITH YOUR FAMILY AND FRIENDS!

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

FRAN

2011-12-24T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

** PLEASE NOTE: 7AM, 8AM, 9AM CLASSES ONLY TODAY**

"FRAN"

21-15-9
Thrusters 43/30kg
Pull Ups

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

READY TO SQUAT!!

2011-12-23T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

5 Rounds

9 Front Squat @65% BW

200m Run

7 Pistol Squats (each leg)

5 HSPU

30 Dubs

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

BENCH

2011-12-22T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

Bench Press

5-5-5-5-5

4 Rounds

10 SDLHP 32/24kg

20m Bear Crawl

10 TTB

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

DIRTY THIRTY

2011-12-21T01:00:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

AMRAP 30
10 Cleans 35/25kg
10 Push Press 35/25kg
10 Pull Ups
10 Wall Balls 9/6kg
10 Box Jumps 24/20"

XMAS HOURS

Sat 24th Dec: 7am, 8am, 9am ONLY

Mon 26th Dec: CLOSED

Tues 27th Dec: 5.30pm ONLY

Wed 28th Dec: 7am, 8am & 5.30pm ONLY

Thurs 29th Dec: 7am, 8am & 5.30pm ONLY

Fri 30th Dec: 7am, 8am & 5.30pm ONLY

Sat 31st Dec: 7am, 8am, 9am ONLY

Mon 2nd Jan: CLOSED

Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY

Sat 7th Jan: 7am, 8am, 9am ONLY

Mon 9th Jan: Normal hours resume

JEREMY

2011-12-20T01:00:00.000+11:00

Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th 2008. To Jeremy's parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow. In young Jeremy's honor the following kid's workout will be known from here on as "Jeremy."
Infant Swimming Resource and CrossFit Kids Preparing Children for the Unexpected - video [wmv] [mov]

TODAY @ CROSSFIT BROOKVALE

"JEREMY"
21-15-9
OHS @ 43/30kg
Burpees

Rest 5mins then...

10-1
HSPU
Pull Ups

XMAS HOURS
Sat 24th Dec: 7am, 8am, 9am ONLY
Mon 26th Dec: CLOSED
Tues 27th Dec: 5.30pm ONLY
Wed 28th Dec: 7am, 8am & 5.30pm ONLY
Thurs 29th Dec: 7am, 8am & 5.30pm ONLY
Fri 30th Dec: 7am, 8am & 5.30pm ONLY
Sat 31st Dec: 7am, 8am, 9am ONLY
Mon 2nd Jan: CLOSED
Tues 3rd - Fri 6th Jan: 7am, 8am & 5.30pm ONLY
Sat 7th Jan: 7am, 8am, 9am ONLY
Mon 9th Jan: Normal hours resume

NASTY GIRLS

2011-12-19T01:51:00.010+11:00

The Original CrossFit Girls doing "Nasty Girls"
TODAY @ CROSSFIT BROOKVALE

"Nasty Girls"

3 Rounds

50 Squats

7 Muscle Ups

10 Hang Power Cleans 60/40kg

GREAT XMAS GIFT IDEAS!!!

SPS GEAR COMPRESSION SOCKS... $45/PAIR

SPS GEAR MENS WOD SHORTS... $60ea or 2 for $100

or check out SPSGEAR.COM for more goodies to fill those xmas sacks!!

REST DAY

2011-12-18T01:29:00.007+11:00

Madison's american alter ego "Esmae" enjoying her rest day out on the boat!!
TODAY @ CROSSFIT BROOKVALE

REST DAY

GREAT XMAS GIFT IDEAS!!!

SPS GEAR COMPRESSION SOCKS... $45/PAIR

SPS GEAR MENS WOD SHORTS... $60ea or 2 for $100

or checkout SPSGEAR.COM for more goodies to fill those xmas sacks!!

ENGLAND

2011-12-17T01:14:00.001+11:00

TODAY @ CROSSFIT BROOKVALE

England

15 Thrusters 43/30kg

20 Push Ups (HR)

2 Rope Climbs

25 OH Lunges 43/30kg

30 V Sits

GREAT XMAS GIFT IDEAS!!!

SPS GEAR COMPRESSION SOCKS... $45/PAIR

SPS GEAR MENS WOD SHORTS... $60ea or 2 for $100

For The Singles

2011-12-16T10:23:00.002+11:00

http://www.datewod.com

MAKE IT CLEAN!!

2011-12-16T01:03:00.002+11:00

TODAY @ CROSSFIT BROOKVALE

Mobility/Strength

4 Rounds

8 Power Cleans 60/40kg

300m Row

GREAT XMAS GIFT IDEAS!!!

SPS GEAR COMPRESSION SOCKS... $45/PAIR

SPS GEAR MENS WOD SHORTS... $60ea or 2 for $100

DOUBLE TROUBLE!!

2011-12-15T01:28:00.021+11:00

TODAY @ CROSSFIT BROOKVALE

FOR TIME:

750m Row

15-12-9

HSPU

TTB

Rest 5mins then...

4 Rounds

15 Snatch 35/25kg

30 Dubs

GREAT XMAS GIFT IDEAS!!!

SPS GEAR COMPRESSION SOCKS... $45/PAIR

SPS GEAR MENS WOD SHORTS... $60ea or 2 for $100

or checkout SPSGEAR.COM for more goodies to fill those xmas sacks!!

LUCKY NUMBER FIFTEEN!!

2011-12-14T01:15:00.001+11:00

TODAY @ CROSSFIT BROOKVALE

4 Rounds

15 KBS

15 Ring Dips

15 GHD Sit Ups

15 DB Squat Cleans

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

FGB STYLE

2011-12-13T06:25:00.000+11:00

TODAY @ CROSSFIT BROOKVALE

FGB Style

Ball Slams

Battle Ropes

Front Squats

Seated Sled Pulls

DB Shoulder Press

**1min on each exercise, move through all 5 stations then rest for 1 min. Complete a total of 3 rounds and get a collective total for reps each round.

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

GET UP!!

2011-12-12T01:03:00.001+11:00

TODAY @ CROSSFIT BROOKVALE

5 Rounds

10 TGU (AHAP)

10 30” Box Jumps

10 KTE

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100