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So far Jason Sawyer has created 1505 blog entries.

Ground Zero

And so we enter our last week of the winter Wendler Strength cycle. Get in this week, make no excuses and put in some good hard work. This time of year consistent training and clean eating get shoved down the order or priority. Excuses mount up, short notice influx cancellations are on the rise, and ‘work’ and ‘life’ get in the way to force your daily gym sessions into three times and twice weekly visits. CFN should be your best hour. Period. Somewhere where you go daily. Laugh and meet your friends and experience discomfort and sometimes suffer with them. Learn new shit and be more awesome, if only a little bit more. At least you tried. So come on, book your week up now and man up to your body’s obligations to train, be stronger and be better than yesterday.


5 x 75%, 3 x 85%, AMRAP  x 95%

Banded Hip Thruster  4 x 15


” Ground Zero ”

Run 200 m

21 Front Squat (70/45)

Run 200 m

15 Power Clean

Run 200 m

9 Squat Clean

CAP 15

2019-07-21T20:03:03+12:00 21st July 2019|

Till The Wheels Fall Off

Classes at 730am and 930am with Coach K-Hole. Feel the Burn.



Partner A completes  :

5 DB Thruster (2 x 15/10)

10 mtr DB Front Rack Lunge

5 DB Thruster

Partner B completes :

15/10 Cal Assault Bike

When A completes a full round they rest until B completes their bike. then switch.

A starts their bike and B starts the thruster/lunge/thruster triplet.

Each athlete must complete 5 full rounds each.

Time Cap : 25 minutes.


2019-07-19T19:40:52+12:00 19th July 2019|

Gut Burner

Another multi modal workout to keep your skill sets varied and interesting.


Shoulder Press 3 x 70%, 3  x 80%, AMRAP  x 90%

Barbell Row 4 x 8 reps


” Gut Burner ”

100 Double Under

60 Ab Mat Sit Up

50 Wall Ball (9/6)

40 Toes To Bar

30 Cal Row

CAP 14






2019-07-18T21:01:22+12:00 18th July 2019|

Glass Half Full


Every 90 secs 7 Rounds

SG High Pull +

Hang Power Snatch +

Hang Squat Snatch +

Overhead Squat


” Glass Half Full ”

Run 800 m

30 Alt DB Snatch (22.5/15)

Run 400 m

40 Alt DB Snatch

Run 200 m

50 Alt DB Snatch

CAP 16

2019-07-17T21:38:38+12:00 17th July 2019|


Hump Day and we push more tin than last week. Then another longer mid week chipper to quench your thirst..


Deadlift  3 x 70%, 3  x 80%, 3  x 90%

Bench Press 3 x 70%, 3  x 80%, 3  x 90%

GHD Back Extension 4 x 5 reps (3 sec hold)


” Beastmaster ”


30 DB Push Press (22.5/15)

30 KBS (24/16)

30 Cal Assault Bike

30 Box Jump Over (60/50 cm)

30 Deadlift (80/55

2019-07-16T21:03:58+12:00 16th July 2019|

Big Chief

Skills Day and we get one step closer to that first bar muscle up or eat up a few more feet in the handstand walking. These difficult new skills require constant and consistent practise..then we load up the bar again and turn it up for The Big Chief..



Odd : Handstand Walk

Even : Bar Muscle Up


” Big Chief ”

5 x 3:00/1:00

3 Power Clean (80/50)

6 C2B Pull Up

9 Bar Burpee

2019-07-15T19:56:48+12:00 15th July 2019|

The San Francisco Crippler

Some back squatting..then more back squatting, then rowing. Hard.


Back Squat 3 x 70%, 3  x 80%, 3  x 90%

Superset w/ BB Hip Thruster

4 x 8 reps (M 80-120 kg , W 55-75 kg)


” The San Francisco Crippler “

30 Back Squat * ( 100/ 70 )

Row 1 km

For time

** Workout courtesy of CF San Francisco

Compare to : 3/7/2019


2019-07-14T20:18:48+12:00 14th July 2019|

Steel Whip

Join us tomorrow for this epic wod.  Classes at 730am  and 930am. The gym will be open for working on stuff at 830am. Get Whipped!


” Steel Whip ”


Teams of 3

3 Rope Climb

9 Clean and Jerk (70/45)

Run 400 m (Morgan St)

Partner A runs 400 m while B completes as many reps as possible of couplet , while C rests.

When runner returns, players rotate.

Score is MAX REPS

2019-07-12T20:30:10+12:00 12th July 2019|

The White Effect

The date for our last CrossFit Total has been set. Pencil in Wednesday 31st July when we go real heavy again with a few other benchmark tests shortly after. Stamina and skills are our target heading into spring then we hit the beaches with no regrets as the hard work has been put in.


Shoulder Press 5 x 65% 5 x 75% AMRAP x 85%

SS w/ 4 x 8 Barbell Row


” The White Effect ”

E 4 M 5 R

15 Toes to Bar

4 x 10 mtr Farmers Carry (2 x 32/24)

Max Cal Bike

2019-07-11T16:06:41+12:00 11th July 2019|

Rocket Man


E 2 M 7 R

Hang Squat Clean +

Squat Clean  +

Push Jerk



” Rocket Man ”


10 DB Thruster (22.5/15)

40 Double Under

2019-07-10T21:23:59+12:00 10th July 2019|