tag:blogger.com,1999:blog-76562687858471259292011-11-11T10:44:07.865-08:00Funct Fitness offers a core strength and conditioning training program which makes you a stronger, faster more powerful individual. Our training routines incorporate fundamentals such as power lifting, olympic lifting and gymnastics. We have athletes ranging from young to old, big to small and experienced to non-experienced; all achieving their ultimate goals of functional superiority!Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.comBlogger6181100tag:blogger.com,1999:blog-7656268785847125929.post-60505655412659280312011-11-11T10:42:00.000-08:002011-11-11T10:44:07.877-08:00<b>Don't forget guys - Levi, Luke, SP &amp; Emma are competing in the Pound for Pound Games on Saturday! Gym will be open 7am - 8am then we will be down there supporting our troops!</b><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6050565541265928031?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-50332516517026339812011-11-11T10:36:00.001-08:002011-11-11T10:42:30.674-08:00<div><br /></div><a href="http://2.bp.blogspot.com/-t14uJ6u6PKs/Tr1rjnqAAkI/AAAAAAAABNE/ssCFZnS97H8/s1600/Hannah%2B1.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img src="http://1.bp.blogspot.com/-JxZ20abL-7w/Tr1rjVc0zPI/AAAAAAAABM4/M-Kczn051n4/s320/Hannah%2B2.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5673809360354331890" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 240px; height: 320px; " /><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-t14uJ6u6PKs/Tr1rjnqAAkI/AAAAAAAABNE/ssCFZnS97H8/s320/Hannah%2B1.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5673809365241430594" /></a><div style="text-align: center;"><i>Good Hannah - now show Mam!</i></div><div style="text-align: center;"><i><br /></i></div><div style="text-align: center;"><b>AMRAP 18 minutes:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>11 Hang Power Snatch (35kg/25kg)</b></div><div style="text-align: center;"><b>11 Burpees</b></div><div style="text-align: center;"><b>11 Thrusters (35kg/25kg)</b></div><div style="text-align: center;"><b>11 Pull Ups</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>On the 11th minute - rest for a full minute!</b></div><div><div style="text-align: center;"><span class="Apple-style-span" ><u><b><br /></b></u></span></div><div><div style="text-align: center;"><b><u><br /></u></b></div><div style="text-align: center;"><span class="Apple-style-span" ><u><b><br /></b></u></span></div><div style="text-align: center;"><span class="Apple-style-span" ><u><br /></u></span></div><a href="http://2.bp.blogspot.com/-t14uJ6u6PKs/Tr1rjnqAAkI/AAAAAAAABNE/ssCFZnS97H8/s1600/Hannah%2B1.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><div style="text-align: center;"><br /></div></a><div><div style="text-align: center;"><span class="Apple-style-span" ><u><br /></u></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5033251651702633981?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-53836842029852576862011-11-11T10:34:00.001-08:002011-11-11T10:36:17.687-08:00<a href="http://1.bp.blogspot.com/-r-BSo2PKwes/Tr1q2OydE6I/AAAAAAAABMs/eLqY5XEwpFA/s1600/boys%2Bgroup.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/-r-BSo2PKwes/Tr1q2OydE6I/AAAAAAAABMs/eLqY5XEwpFA/s320/boys%2Bgroup.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5673808585471890338" /></a><div style="text-align: center;"><b>Complete 5 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>800m run</b></div><div style="text-align: center;"><b>30 KB Swings (32kg/24kg)</b></div><div style="text-align: center;"><b>30 Pull Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5383684202985257686?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-19705037076735328582011-11-11T10:31:00.000-08:002011-11-11T10:34:05.917-08:00<a href="http://2.bp.blogspot.com/-IWCzqOr2SKM/Tr1qJFS-22I/AAAAAAAABMg/5xYU3338bDY/s1600/Lloyd%2Band%2BDanni.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-IWCzqOr2SKM/Tr1qJFS-22I/AAAAAAAABMg/5xYU3338bDY/s320/Lloyd%2Band%2BDanni.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5673807809829854050" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>21 Wall Burpees</b></div><div style="text-align: center;"><b>5 Back Squat (60kg/40kg)</b></div><div style="text-align: center;"><b>18 Wall Burpees</b></div><div style="text-align: center;"><b>10 Back Squats</b></div><div style="text-align: center;"><b>15 Wall Burpees</b></div><div style="text-align: center;"><b>15 Back Squats</b></div><div style="text-align: center;"><b>12 Wall Burpees</b></div><div style="text-align: center;"><b>20 Back Squats</b></div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1970503707673532858?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-31856640333785462822011-11-07T12:28:00.001-08:002011-11-07T12:30:19.596-08:00<a href="http://2.bp.blogspot.com/-JArnAtRZMDY/Trg_kFJz1SI/AAAAAAAABMU/Di7uc-Pf7b8/s1600/Gav%2Bring%2Brow.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-JArnAtRZMDY/Trg_kFJz1SI/AAAAAAAABMU/Di7uc-Pf7b8/s320/Gav%2Bring%2Brow.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5672353619764303138" /></a><div style="text-align: center;"><b>5 Rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>200m run</b></div><div style="text-align: center;"><b>20 Deadlift (85kg/60kg)</b></div><div style="text-align: center;"><b>200m run</b></div><div style="text-align: center;"><b>20 Ring Rows</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-3185664033378546282?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-84136025975295482462011-11-04T11:25:00.000-07:002011-11-04T11:29:01.650-07:00<a href="http://4.bp.blogspot.com/-dy74qkqdUwY/TrQuwb3wGtI/AAAAAAAABMI/EM_Ru94OCH0/s1600/Gav%2Bring%2BPU.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="http://4.bp.blogspot.com/-dy74qkqdUwY/TrQuwb3wGtI/AAAAAAAABMI/EM_Ru94OCH0/s320/Gav%2Bring%2BPU.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5671209240416492242" /></a><div style="text-align: center;"><b>Complete 21-18-15-12-9 of</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Ring Press Ups</b></div><div style="text-align: center;"><b>Squats (20kg/10kg plate)</b></div><div style="text-align: center;"><b>Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-8413602597529548246?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-8962994814984415572011-11-03T13:14:00.000-07:002011-11-03T13:15:50.515-07:00<div style="text-align: center;"><iframe width="480" height="270" src="http://www.youtube.com/embed/-tDFMSoL9FM?fs=1" frameborder="0" allowfullscreen=""></iframe></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Complete</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>10 KB Swings (24kg/16kg)</b></div><div style="text-align: center;"><b>20 Sit Ups</b></div><div style="text-align: center;"><b>30 Double Unders</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-896299481498441557?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-57962928199161961232011-11-03T12:33:00.000-07:002011-11-03T13:16:19.887-07:00<a href="http://4.bp.blogspot.com/-ZZjQlg1aSmo/TrL1wzRMOlI/AAAAAAAABL8/VGchhCix2lw/s1600/mean%2Bemma%2Bgames.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://4.bp.blogspot.com/-ZZjQlg1aSmo/TrL1wzRMOlI/AAAAAAAABL8/VGchhCix2lw/s320/mean%2Bemma%2Bgames.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5670865099557714514" /></a><div style="text-align: center;"><b>Deadlift</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>5-5-5</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete 21-15-9 reps of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Wall Ball (2 for 1)</b></div><div style="text-align: center;"><b>Pull Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5796292819916196123?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com2tag:blogger.com,1999:blog-7656268785847125929.post-64798721176414263302011-10-08T03:28:00.001-07:002011-10-08T03:29:44.025-07:00<b>Hey Guys,</b><div><b><br /></b></div><div><b>For games training we are hoping to run a team event this week! Therefore can you all please try and make an effort to get here! It is irrelevant to us but im sure your team mates would appreciate the commitment!</b></div><div><b><br /></b></div><div><b>Cheers,</b></div><div><b><br /></b></div><div><b>Claire</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6479872117641426330?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-65583508368268297032011-10-06T11:15:00.001-07:002011-10-06T11:16:37.575-07:00<b>Gym will be open Friday morning 11am - 1pm!!!</b><div><b><br /></b></div><div><b>Gym will be back to normal as of Monday = 8am - 1pm!!!</b></div><div><b><br /></b></div><div><b>Thank you for your patience!</b></div><div><b><br /></b></div><div><b>Claire</b></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6558350836826829703?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-11754318232069088272011-10-06T11:08:00.001-07:002011-10-06T11:14:36.217-07:00<a href="http://3.bp.blogspot.com/-sqIfFSN-i14/To3u4oyNT4I/AAAAAAAABLo/cmFV5JWWWbg/s1600/The%2BLug.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-sqIfFSN-i14/To3u4oyNT4I/AAAAAAAABLo/cmFV5JWWWbg/s320/The%2BLug.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5660442963462672258" /></a><div style="text-align: center;"><b>in 8 minutes complete:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>1 Thruster (42.5kg/30kg)</b></div><div style="text-align: center;"><b>1 KB Swing (32kg/24kg)</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>2 Thrusters</b></div><div style="text-align: center;"><b>2 KB Swings</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>3 Thrusters</b></div><div style="text-align: center;"><b>3 KB Swings </b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>ETC - Get as high up the ladder as possible!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1175431823206908827?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-48661266300088434772011-10-05T12:14:00.000-07:002011-10-05T12:17:10.396-07:00<div style="text-align: center;"><iframe width="480" height="270" src="http://www.youtube.com/embed/zmBZZ9pkj0Q?fs=1" frameborder="0" allowfullscreen=""></iframe></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>21-18-15-12-9-6</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Burpees</b></div><div style="text-align: center;"><b>Pull Ups</b></div><div style="text-align: center;"><b>KB Swings (24kg/16kg)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4866126630008843477?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-57194605993122901102011-10-05T07:16:00.000-07:002011-10-05T07:18:45.109-07:00<b>Right guys - we are getting there slowly!!!</b><div><b><br /></b></div><div><b>Gym will be open at 10am - 1pm Thursday morning!! We should be back to the normal 8am opening on Monday!!!!! </b></div><div><b><br /></b></div><div><b>Once again I cannot thank you all enough for your support and understanding at this rather stressful time!</b></div><div><b><br /></b></div><div><b>Claire</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5719460599312290110?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-45317574342413580622011-10-04T13:48:00.000-07:002011-10-04T13:50:00.266-07:00<div>Hi Guys,</div><div> </div><div>The gym will be open again tomorrow morning from 11-1pm and then again in the evening from 6-9pm.</div><div> </div><div>See you there!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4531757434241358062?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-83426085300271507362011-10-03T12:53:00.000-07:002011-10-03T12:59:00.818-07:00<div>Hi Guys,</div><div> </div><div>The gym will be open from <strong><font face="georgia">11am til 1pm</font></strong> tomorrow morning and then again from <strong>6pm til 9pm</strong>.</div><div> </div><div>Thanks for all you cooperation and understanding whilst Mat recovers.</div><div> </div><div>Claire</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-8342608530027150736?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-10605939081625076392011-10-03T01:30:00.000-07:002011-10-03T01:32:33.850-07:00<b>Hey Guys,</b><div><b><br /></b></div><div><b>Im really sorry but the gym is not open this morning (Monday)! I am unsure about the rest of the week as progress with Mat is very slow! I will update the website and facebook when the gym will be back open in the morning but please accept for now that this week will be closed.</b></div><div><b><br /></b></div><div><b>Again, I'm sorry for the inconvenience this is causing everybody!</b></div><div><b><br /></b></div><div><b>Claire </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1060593908162507639?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-41790290187673044082011-10-01T03:08:00.000-07:002011-10-01T03:10:33.484-07:00<a href="http://4.bp.blogspot.com/-w6Lu90aDl10/Tobm4WD2b_I/AAAAAAAABLg/I8TLbk0ZAb4/s1600/Dapps%2BMU.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-w6Lu90aDl10/Tobm4WD2b_I/AAAAAAAABLg/I8TLbk0ZAb4/s320/Dapps%2BMU.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5658463837506400242" /></a><div style="text-align: center;"><b>"Nate"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>AMRAP 20 mins</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>2 Muscle Ups</b></div><div style="text-align: center;"><b>4 HSPU </b></div><div style="text-align: center;"><b>8 KB Swings (32kg/24kg)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4179029018767304408?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-17866254738413762662011-10-01T03:05:00.000-07:002011-10-01T03:08:20.594-07:00<a href="http://1.bp.blogspot.com/-LOhrZRihze8/TobmSbCvojI/AAAAAAAABLY/N82NdEXJ9as/s1600/Emma%2BKB.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-LOhrZRihze8/TobmSbCvojI/AAAAAAAABLY/N82NdEXJ9as/s320/Emma%2BKB.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5658463186008908338" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>800m run</b></div><div style="text-align: center;"><b>30 Box Jumps (24"/20")</b></div><div style="text-align: center;"><b>30 KB Swings (32kg/24kg)</b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>30 Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>30 Burpees (onto plate)</b></div><div style="text-align: center;"><b>800m run</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1786625473841376266?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-33501353862289110092011-09-29T01:41:00.000-07:002011-09-29T01:42:52.686-07:00<b>Hey Guys,</b><div><b><br /></b></div><div><b>Gym will not be open Friday morning as you will all appreciate that Mat needs his rest! I will be opening the gym on Friday at 6 o'clock. Thank you for all your well wishes and understanding!</b></div><div><b><br /></b></div><div><b>Claire</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-3350135386228911009?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-29589239459960190922011-09-29T01:37:00.000-07:002011-09-29T01:41:24.942-07:00<a href="http://1.bp.blogspot.com/-THFAO4TXwxY/ToQullMAS4I/AAAAAAAABLQ/4qsYLWwGzG0/s1600/Paleo%2Bcartoon.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 234px;" src="http://1.bp.blogspot.com/-THFAO4TXwxY/ToQullMAS4I/AAAAAAAABLQ/4qsYLWwGzG0/s320/Paleo%2Bcartoon.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5657698255056685954" /></a><div style="text-align: center;"><b>Work on a weakness - 15 mins!!!!!!</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete 8 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>3 Deadlift (110kg/65kg)</b></div><div style="text-align: center;"><b>7 Burpee Box Jumps</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2958923945996019092?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-72643800809429714712011-09-28T00:59:00.000-07:002011-09-28T01:25:33.270-07:00<a href="http://1.bp.blogspot.com/-csuag71VYW8/ToLUFhdi2lI/AAAAAAAABLI/5HGd6Le3A8o/s1600/Nike%2BAd.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 296px; height: 320px;" src="http://1.bp.blogspot.com/-csuag71VYW8/ToLUFhdi2lI/AAAAAAAABLI/5HGd6Le3A8o/s320/Nike%2BAd.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5657317273277487698" /></a><div style="text-align: center;"><b>Complete 5 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>8 Front Squat (65% of 1 rep max)</b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Rest 3 minutes in between each round</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7264380080942971471?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-29986189016145290862011-09-28T00:43:00.001-07:002011-09-28T00:49:15.206-07:00<a href="http://4.bp.blogspot.com/-Pa1WzmHZKWg/ToLQY7jwA8I/AAAAAAAABLA/74VmE-HrRnc/s1600/kERRY%2Bt2b.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-Pa1WzmHZKWg/ToLQY7jwA8I/AAAAAAAABLA/74VmE-HrRnc/s320/kERRY%2Bt2b.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5657313208653841346" /></a><div style="text-align: center;"><b>AMRAP 15 minutes</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>10 Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>10 Toes-to-Bar</b></div><div style="text-align: center;"><b>10 Box Jumps (24"/20")</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2998618901614529086?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-4427526646299653302011-09-28T00:41:00.000-07:002011-09-28T00:43:32.185-07:00<a href="http://4.bp.blogspot.com/-n0--DHOUQ84/ToLP7_AUoaI/AAAAAAAABK4/a1qZvg3mJvk/s1600/Westy.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-n0--DHOUQ84/ToLP7_AUoaI/AAAAAAAABK4/a1qZvg3mJvk/s320/Westy.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5657312711362781602" /></a><div style="text-align: center;"><b>Complete for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>21-15-9</b></div><div style="text-align: center;"><b>Thrusters (42.5kg/30kg)</b></div><div style="text-align: center;"><b>Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-442752664629965330?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-86397640198619250122011-09-26T01:22:00.000-07:002011-09-26T01:25:31.892-07:00<span class="Apple-style-span" ><span class="Apple-style-span" style="line-height: 14px;"><b>Right Guys,</b></span></span><div><span class="Apple-style-span" ><span class="Apple-style-span" style="line-height: 14px;"><b><br /></b></span></span></div><div><span class="Apple-style-span" ><span class="Apple-style-span" style="line-height: 14px;"><b>Mat has got his pre-op scan today at 10am so we are not sure when the gym will be open (if at all). I will keep you posted!</b></span></span></div><div><span class="Apple-style-span" ><span class="Apple-style-span" style="line-height: 14px;"><b><br /></b></span></span></div><div><span class="Apple-style-span" ><span class="Apple-style-span" style="line-height: 14px;"><b>I would also like to take this opportunity to thank you all for your co-operation and understanding over the last few weeks - and hopefully you will continue to support us in the coming weeks!</b></span></span></div><div><span class="Apple-style-span" ><span class="Apple-style-span" style="line-height: 14px;"><b><br /></b></span></span></div><div><span class="Apple-style-span" ><span class="Apple-style-span" style="line-height: 14px;"><b>Thank you</b></span></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-8639764019861925012?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-76850048182038605222011-09-26T01:19:00.000-07:002011-09-26T01:22:56.053-07:00<a href="http://2.bp.blogspot.com/-NwBgZ76rYxg/ToA2ENAzH-I/AAAAAAAABKw/NbCuXNg5THw/s1600/girls%2Bclean.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-NwBgZ76rYxg/ToA2ENAzH-I/AAAAAAAABKw/NbCuXNg5THw/s320/girls%2Bclean.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5656580577817731042" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Strict Press:</b></div><div style="text-align: center;"><b>3-3-3-3-3</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>15 Ground to Overhead (60kg/40kg)</b></div><div style="text-align: center;"><b>"Helen"</b></div><div style="text-align: center;"><b>15 Ground to Overhead</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>"Helen" =</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>3 Rounds of</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>21 KB Swings (24kg/16kg)</b></div><div style="text-align: center;"><b>12 Pull Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7685004818203860522?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-44834599226979576752011-09-24T04:19:00.000-07:002011-09-24T04:20:39.482-07:00<b>Hey Guys,</b><div><b><br /></b></div><div><b>From now on the Sunday gym times will be 12 o'clock till 2 o'clock!</b></div><div><b><br /></b></div><div><b>Sorry for any inconvenience!</b></div><div><b><br /></b></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4483459922697957675?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-28310249103417610512011-09-22T06:38:00.000-07:002011-09-22T06:41:24.855-07:00<a href="http://1.bp.blogspot.com/-eKSmeXbzI2o/Tns6138AM3I/AAAAAAAABKo/-L7Xi2k5lpw/s1600/DSC03317.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-eKSmeXbzI2o/Tns6138AM3I/AAAAAAAABKo/-L7Xi2k5lpw/s320/DSC03317.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5655178454316888946" /></a><div style="text-align: center;"><b>Complete 5 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Run 200m</b></div><div style="text-align: center;"><b>10 Deadlift (100kg/60kg)</b></div><div style="text-align: center;"><b>Run 200m</b></div><div style="text-align: center;"><b>10 Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2831024910341761051?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-17472940870856799932011-09-22T02:05:00.000-07:002011-09-22T02:06:23.951-07:00Hey Guys,<div><br /></div><div>Gym will be open at 6pm tonight instead of 5pm and NO LADIES ONLY! </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1747294087085679993?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-27590518005024486562011-09-21T01:52:00.000-07:002011-09-21T01:55:45.437-07:00<a href="http://4.bp.blogspot.com/-AA6BVn3Dn7M/Tnml83W9X5I/AAAAAAAABKU/oaEy8N3555Q/s1600/Alun%2Bclean.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-AA6BVn3Dn7M/Tnml83W9X5I/AAAAAAAABKU/oaEy8N3555Q/s320/Alun%2Bclean.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5654733272211349394" /></a><div style="text-align: center;"><b>Complete for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>100 Double Unders</b></div><div style="text-align: center;"><b>15 Hang Squat Cleans</b></div><div style="text-align: center;"><b>15 Toes to Bar</b></div><div style="text-align: center;"><b>12 Hang Squat Cleans</b></div><div style="text-align: center;"><b>15 Toes to Bar</b></div><div style="text-align: center;"><b>9 Hang Squat Cleans</b></div><div style="text-align: center;"><b>15 Toes to Bar</b></div><div style="text-align: center;"><b>6 Hang Squat Cleans</b></div><div style="text-align: center;"><b>100 Double Unders</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2759051800502448656?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-86630604438188195012011-09-20T05:32:00.000-07:002011-09-20T05:34:26.345-07:00<a href="http://3.bp.blogspot.com/-45LtkscIy_c/TniH7_dlW-I/AAAAAAAABKM/WrupciIpWmk/s1600/press%2Bups%2Bfish.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 246px; height: 320px;" src="http://3.bp.blogspot.com/-45LtkscIy_c/TniH7_dlW-I/AAAAAAAABKM/WrupciIpWmk/s320/press%2Bups%2Bfish.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5654418796881206242" /></a><div style="text-align: center;"><b>Complete for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>40 Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>2 rounds of "Cindy"</b></div><div style="text-align: center;"><b>30 Wall Ball</b></div><div style="text-align: center;"><b>4 rounds of "Cindy"</b></div><div style="text-align: center;"><b>20 Wall Ball</b></div><div style="text-align: center;"><b>6 rounds of "Cindy"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>"Cindy"</b></div><div style="text-align: center;"><b>5 Pull Ups</b></div><div style="text-align: center;"><b>10 Press Ups</b></div><div style="text-align: center;"><b>15 Squats</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-8663060443818819501?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-53700237393300037132011-09-16T05:34:00.000-07:002011-09-16T05:36:48.853-07:00<div style="text-align: center;"><iframe width="480" height="270" src="http://www.youtube.com/embed/Se5KRurBYxQ?fs=1" frameborder="0" allowfullscreen=""></iframe></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>This guy is a machine! You should be inspired! </b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Backsquat </b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>5-5-5-5-5</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>AMRAP 7 minutes:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Lunges</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>on the minute every minute - complete 15 sit ups</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>score = number of lunges completed in 7 minutes!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5370023739330003713?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com2tag:blogger.com,1999:blog-7656268785847125929.post-57422315426093437102011-09-16T01:19:00.000-07:002011-09-16T01:20:44.188-07:00<div style="text-align: center;"><iframe width="480" height="270" src="http://www.youtube.com/embed/Mvhxum803go?fs=1" frameborder="0" allowfullscreen=""></iframe></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>"Helen"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete 3 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>21 KB Swings (24kg/16kg)</b></div><div style="text-align: center;"><b>12 Pull Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5742231542609343710?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-13665972769610182752011-09-14T02:03:00.000-07:002011-09-14T02:08:01.380-07:00<a href="http://1.bp.blogspot.com/-0Bokf7uuZKI/TnBuFE7GTvI/AAAAAAAABKE/Cb-i2RdJUkw/s1600/Rev%2B-%2BSDHP.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-0Bokf7uuZKI/TnBuFE7GTvI/AAAAAAAABKE/Cb-i2RdJUkw/s320/Rev%2B-%2BSDHP.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5652138565849992946" /></a><div style="text-align: center;"><b>Complete 5 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>15 SDHP (40kg/30kg)</b></div><div style="text-align: center;"><b>15 Burpees</b></div><div style="text-align: center;"><b>15 Box Jumps (24"/20")</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1366597276961018275?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com2tag:blogger.com,1999:blog-7656268785847125929.post-20673106030415028772011-09-14T02:01:00.000-07:002011-09-14T02:03:08.090-07:00<div style="text-align: center;"><iframe width="425" height="344" src="http://www.youtube.com/embed/IUot3jhIMzw?fs=1" frameborder="0" allowfullscreen=""></iframe></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>Remember this???!!! </b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>"Franish"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>21 Thrusters</b></div><div style="text-align: center;"><b>21 Pull Ups</b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>15 Thrusters</b></div><div style="text-align: center;"><b>15 Pull Ups</b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>9 Thrusters</b></div><div style="text-align: center;"><b>9 Pull Ups</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>M = 42.5kg</b></div><div style="text-align: center;"><b>W = 30kg</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2067310603041502877?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-32769810060997765962011-09-09T01:32:00.000-07:002011-09-09T01:41:34.139-07:00<a href="http://4.bp.blogspot.com/-OM-FezY5g9s/TmnPUq2aXQI/AAAAAAAABJ8/k_IRdzj04nQ/s1600/Craig%2Bjerk.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-OM-FezY5g9s/TmnPUq2aXQI/AAAAAAAABJ8/k_IRdzj04nQ/s320/Craig%2Bjerk.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5650275161519840514" /></a><div style="text-align: center;"><b>Complete AMRAP 10 minutes</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>15 Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>15 Box Jumps (24"/20")</b></div><div style="text-align: center;"><b>1 Clean &amp; Jerk (Bodyweight)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-3276981006099776596?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-72518560911633097762011-09-09T01:28:00.000-07:002011-09-09T01:32:46.118-07:00<a href="http://3.bp.blogspot.com/-RMiuF2sUucg/TmnOaOBLdjI/AAAAAAAABJ0/VJ6YrQ639Lc/s1600/West%2BGHD.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-RMiuF2sUucg/TmnOaOBLdjI/AAAAAAAABJ0/VJ6YrQ639Lc/s320/West%2BGHD.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5650274157347960370" /></a><div style="text-align: center;"><b>"Annie"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>50-40-30-20-10</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Double Unders</b></div><div style="text-align: center;"><b>Sit Ups</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>"Man Challenge"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Row 2k</b></div><div style="text-align: center;"><b>Every minute on the minute complete a ladder of burpees i.e. 1st minute = 1 burpee, 2nd minute = 2 burpees, 3rd minute = 3 burpees etc! If you complete the 2k row - you win! </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7251856091163309776?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-9036185315259986652011-09-05T01:50:00.001-07:002011-09-05T01:59:49.677-07:00<a href="http://3.bp.blogspot.com/-e-7amzLAfTo/TmSNgEdQnrI/AAAAAAAABJs/4H85YhzqG2Y/s1600/Gary%2Bwedding.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-e-7amzLAfTo/TmSNgEdQnrI/AAAAAAAABJs/4H85YhzqG2Y/s320/Gary%2Bwedding.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5648795414721240754" /></a><div style="text-align: center;"><b>Congratulations to Gary and his new wife on getting hitched! Wish you both all the best!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-903618531525998665?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-8418139839841280402011-09-04T04:18:00.000-07:002011-09-04T04:20:33.461-07:00<a href="http://3.bp.blogspot.com/-GHqO6XSNdBs/TmNeyNH1tOI/AAAAAAAABJk/PORYQECzTBA/s1600/DSC03265.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-GHqO6XSNdBs/TmNeyNH1tOI/AAAAAAAABJk/PORYQECzTBA/s320/DSC03265.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5648462574261744866" /></a><div style="text-align: center;"><b>Complete for time:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>200 double unders</b></div><div style="text-align: center;"><b>100 Squats</b></div><div style="text-align: center;"><b>50 Deadlift (60kg/40kg)</b></div><div style="text-align: center;"><b>25 Push Jerk (60kg/40kg)</b></div><div style="text-align: center;"><b>50 Press Ups (games standards)</b></div><div style="text-align: center;"><b>100 Sit Ups</b></div><div style="text-align: center;"><b>200m Run</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-841813983984128040?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-51842289870235809582011-09-04T04:09:00.000-07:002011-09-04T04:18:18.334-07:00<a href="http://1.bp.blogspot.com/-vfq-DPNzPxo/TmNcwNsf2RI/AAAAAAAABJc/oXyUKyzZGVc/s1600/DSC03250.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-vfq-DPNzPxo/TmNcwNsf2RI/AAAAAAAABJc/oXyUKyzZGVc/s320/DSC03250.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5648460341032507666" /></a><div style="text-align: center;"><b>Complete 8 rounds of max reps:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Push Press (20 seconds)</b></div><div style="text-align: center;"><b>10 seconds rest</b></div><div style="text-align: center;"><b>Jumping Lunges (20 seconds)</b></div><div style="text-align: center;"><b>10 seconds rest</b></div><div style="text-align: center;"> <br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5184228987023580958?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-91660615018404635722011-09-02T11:57:00.000-07:002011-09-02T12:00:37.719-07:00<a href="http://4.bp.blogspot.com/-u2eTmqtw700/TmEnqojGoqI/AAAAAAAABJU/-8ID_Hrvt8w/s1600/kate%2Bdeads.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-u2eTmqtw700/TmEnqojGoqI/AAAAAAAABJU/-8ID_Hrvt8w/s320/kate%2Bdeads.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5647839021091955362" /></a><div style="text-align: center;"><b>Complete 21-15-9 of:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Chest to Bar Pull Ups</b></div><div style="text-align: center;"><b>Press Ups</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>30 Deadlift (100kg/60kg)</b></div> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-9166061501840463572?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-2440551593598965432011-09-02T02:38:00.000-07:002011-09-02T02:40:27.682-07:00<a href="http://1.bp.blogspot.com/-ZtT5z4oad6M/TmCkRFP-w6I/AAAAAAAABJM/svWMX2GZSOg/s1600/West%2B%2526%2BLuke%2BOH.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-ZtT5z4oad6M/TmCkRFP-w6I/AAAAAAAABJM/svWMX2GZSOg/s320/West%2B%2526%2BLuke%2BOH.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5647694546096538530" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>21-15-9 of</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Power Snatch (45kg/30kg)</b></div><div style="text-align: center;"><b>Ring Press Ups</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>100 Double Unders</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-244055159359896543?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-518309623210910192011-09-01T01:06:00.000-07:002011-09-01T01:07:51.862-07:00<a href="http://1.bp.blogspot.com/-aZR9UMJmIPY/Tl89L6MASUI/AAAAAAAABJE/o-DBJAHjEBo/s1600/luke%2Brack.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-aZR9UMJmIPY/Tl89L6MASUI/AAAAAAAABJE/o-DBJAHjEBo/s320/luke%2Brack.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5647299732553353538" /></a><div style="text-align: center;"><b>Complete 5 rounds for time of:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>3 Power Clean (Heavy)</b></div><div style="text-align: center;"><b>20 Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-51830962321091019?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-22683245863509208872011-09-01T01:02:00.000-07:002011-09-01T01:06:04.261-07:00<a href="http://2.bp.blogspot.com/-yYpM7HdpDIo/Tl88X3ZpjPI/AAAAAAAABI8/iIrNPzfEqV0/s1600/Keith%2B-%2BFS.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-yYpM7HdpDIo/Tl88X3ZpjPI/AAAAAAAABI8/iIrNPzfEqV0/s320/Keith%2B-%2BFS.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5647298838452079858" /></a><div style="text-align: center;"> <br /></div><div style="text-align: center;"><b>In a 3 minute window complete 75 shoulder to overhead</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>M = 30kg</b></div><div style="text-align: center;"><b>W = 15kg</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>3 rounds for time:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>200m run</b></div><div style="text-align: center;"><b>15 Ring Dips</b></div><div style="text-align: center;"><b>20 Front Squat (30kg/15kg)</b></div><div style="text-align: center;"><b>25 KB Swings (24kg/16kg)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2268324586350920887?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-13090318063540585142011-08-30T00:27:00.000-07:002011-08-30T00:29:06.151-07:00<a href="http://3.bp.blogspot.com/-sUIhBJpJC08/TlyQ7NOoIBI/AAAAAAAABI0/YYZ-gARXFXk/s1600/Rope%2BClimb%2Bcartoon.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 88px; height: 320px;" src="http://3.bp.blogspot.com/-sUIhBJpJC08/TlyQ7NOoIBI/AAAAAAAABI0/YYZ-gARXFXk/s320/Rope%2BClimb%2Bcartoon.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5646547379653451794" /></a> <br /><div style="text-align: center;"><b>Complete AMRAP 10 minutes</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>15 Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>1 Rope Climb</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1309031806354058514?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-91141141182333840242011-08-29T03:29:00.000-07:002011-08-29T03:33:20.548-07:00<a href="http://3.bp.blogspot.com/-VCD009NxCpA/TltquCOFvmI/AAAAAAAABIs/q3PXDWjrBE4/s1600/DSC03047.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-VCD009NxCpA/TltquCOFvmI/AAAAAAAABIs/q3PXDWjrBE4/s320/DSC03047.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5646223896941543010" /></a><div style="text-align: center;"><b>Complete 4 rounds:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>15 Pull Ups</b></div><div style="text-align: center;"><b>20 Press Ups</b></div><div style="text-align: center;"><b>25 Squats</b></div><div style="text-align: center;"><b>30 Double Unders</b></div><div style="text-align: center;"><b>1 Deadlift (85% of 1 rep max)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-9114114118233384024?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-61434136408604617132011-08-29T03:22:00.000-07:002011-08-29T03:29:45.945-07:00<a href="http://4.bp.blogspot.com/-12vTNzD-dBw/TltpHr9IyWI/AAAAAAAABIk/owpVV8qNwSg/s1600/James%2Bbar.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-12vTNzD-dBw/TltpHr9IyWI/AAAAAAAABIk/owpVV8qNwSg/s320/James%2Bbar.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5646222138618202466" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>15 Ground to Overhead</b></div><div style="text-align: center;"><b>15 Burpees</b></div><div style="text-align: center;"><b>15 Ground to Overhead</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>M = 60kg</b></div><div style="text-align: center;"><b>W = 40kg</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6143413640860461713?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-10552905658748834752011-08-26T10:29:00.000-07:002011-08-26T10:31:50.571-07:00<a href="http://2.bp.blogspot.com/-E8OL5wTQ9Yw/TlfYMp6ayKI/AAAAAAAABIc/Jm2WMdsd_Ks/s1600/male%2Bbonding.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-E8OL5wTQ9Yw/TlfYMp6ayKI/AAAAAAAABIc/Jm2WMdsd_Ks/s320/male%2Bbonding.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5645218369853114530" /></a><div style="text-align: center;"><b>Strength:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Deadlift</b></div><div style="text-align: center;"><b>2-2-2-2-2</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>4 rounds for time:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>50 Squats</b></div><div style="text-align: center;"><b>25 Deadlift (75kg/50kg)</b></div><div style="text-align: center;"><b>50 Ab Mat Sit Ups</b></div><div style="text-align: center;"><b>25 Press Ups (Games Standards)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1055290565874883475?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-38625080245508775992011-08-25T11:47:00.000-07:002011-08-25T12:14:45.948-07:00<a href="http://3.bp.blogspot.com/-FU8wH-Ht2Mo/TlaZ4ozcZUI/AAAAAAAABIU/lUX35JmR9mU/s1600/Ellis%2BKB.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-FU8wH-Ht2Mo/TlaZ4ozcZUI/AAAAAAAABIU/lUX35JmR9mU/s320/Ellis%2BKB.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5644868381260408130" /></a><div style="text-align: center;"><b>400m run x 3</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>2 minute rest in between each round</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>AMRAP - 10 mins</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>2 Cleans (60kg/40kg)</b></div><div style="text-align: center;"><b>4 HSPU</b></div><div style="text-align: center;"><b>8 KB Swings (32kg/24kg)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-3862508024550877599?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-67887130786085749882011-08-25T11:44:00.000-07:002011-08-25T11:47:33.921-07:00<a href="http://2.bp.blogspot.com/-60tEmctDkFo/TlaYYEFlAjI/AAAAAAAABIM/hTduPqrC9zs/s1600/Paul%2BOH.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-60tEmctDkFo/TlaYYEFlAjI/AAAAAAAABIM/hTduPqrC9zs/s320/Paul%2BOH.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5644866722136916530" /></a><div style="text-align: center;"><b>Complete 1 minutes on each exercise for 3 rounds - 1 minute rest in between each round:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>OHS (42.5kg/30kg)</b></div><div style="text-align: center;"><b>Press Ups (Games Style)</b></div><div style="text-align: center;"><b>KB Clean &amp; Jerk (32kg/24kg)</b></div><div style="text-align: center;"><b>Box Jumps (24"/20") (Games Style)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6788713078608574988?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-9414320865669130522011-08-23T10:16:00.000-07:002011-08-23T11:05:33.283-07:00<a href="http://3.bp.blogspot.com/-O-9QCzAMwIU/TlPgmYDkchI/AAAAAAAABIE/D4FK1TeKlJE/s1600/Luke%2Blunge.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-O-9QCzAMwIU/TlPgmYDkchI/AAAAAAAABIE/D4FK1TeKlJE/s320/Luke%2Blunge.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5644101707922436626" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>AMRAP 8 minutes</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>8 OH Lunges</b></div><div style="text-align: center;"><b>8 GTOH</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>M = 40kg</b></div><div style="text-align: center;"><b>W = 30kg</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>THEN (no rest in between)</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>100 K2E</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-941432086566913052?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-73353531356824187822011-08-23T10:11:00.000-07:002011-08-23T10:15:58.239-07:00<a href="http://2.bp.blogspot.com/-SWhxBSVZnws/TlPfhJWA1mI/AAAAAAAABH8/NsIRxhb8pho/s1600/Cai%2B%2526%2BShane%2Brun.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-SWhxBSVZnws/TlPfhJWA1mI/AAAAAAAABH8/NsIRxhb8pho/s320/Cai%2B%2526%2BShane%2Brun.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5644100518562289250" /></a><div style="text-align: center;"><b>"Bradley"</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>10 rounds for time:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>100m sprint</b></div><div style="text-align: center;"><b>10 Pull Ups</b></div><div style="text-align: center;"><b>100m sprint</b></div><div style="text-align: center;"><b>10 Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7335353135682418782?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-3957555472643866602011-08-19T02:21:00.000-07:002011-08-19T02:23:12.866-07:00<b>Just a final reminder guys that the gym is not open this weekend. Will be open tonight as normal but otherwise - see you all monday!</b><div><b> <br /></b></div><div><b>By the Way - this is not an excuse to be lazy. The beauty of CrossFit is that it can be done ANYWHERE so I want to see some regular workouts and times being posted in our absence!</b></div><div><b> <br /></b></div><div><b>Cheers,</b></div><div><b> <br /></b></div><div><b> <br /></b></div><div><b>Claire</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-395755547264386660?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-61192140257920629402011-08-19T01:46:00.000-07:002011-08-19T01:48:29.227-07:00<a href="http://1.bp.blogspot.com/-tmayg77Kvtc/Tk4jIseG3hI/AAAAAAAABH0/0z83vnOZCx4/s1600/Dan%2BSDHP.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-tmayg77Kvtc/Tk4jIseG3hI/AAAAAAAABH0/0z83vnOZCx4/s320/Dan%2BSDHP.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5642486015425175058" /></a><div style="text-align: center;"><b>Hang Power Cleans</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>2-2-2-2-2</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>21-15-9 of:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>KB Swings (24kg/16kg)</b></div><div style="text-align: center;"><b>SDHP (24kg/16kg)</b></div><div style="text-align: center;"><b>Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6119214025792062940?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-81736591416154655102011-08-19T01:44:00.000-07:002011-08-19T01:46:40.445-07:00<a href="http://2.bp.blogspot.com/-KHB4VlrLfD0/Tk4ijMRF9yI/AAAAAAAABHs/lOkDS5AdfTY/s1600/Gav%2Bpull%2Bup.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-KHB4VlrLfD0/Tk4ijMRF9yI/AAAAAAAABHs/lOkDS5AdfTY/s320/Gav%2Bpull%2Bup.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5642485371125495586" /></a><div style="text-align: center;"><b>Complete 1 to 10 then 10 - 1:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Pull Up</b></div><div style="text-align: center;"><b>Box Jump (30"/24")</b></div><div style="text-align: center;"><b>Press Up</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-8173659141615465510?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-59685202640763486222011-08-17T08:19:00.000-07:002011-08-17T08:23:06.389-07:00<a href="http://2.bp.blogspot.com/-I6wR40uf1-E/TkvcXq_-CSI/AAAAAAAABHk/9e8XFa_rjxw/s1600/Gav%2Brack%2Bpos.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-I6wR40uf1-E/TkvcXq_-CSI/AAAAAAAABHk/9e8XFa_rjxw/s320/Gav%2Brack%2Bpos.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5641845257449376034" /></a><div style="text-align: center;"><b>Complete 5 rounds for time:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>10 Power Cleans (60kg/40kg)</b></div><div style="text-align: center;"><b>10 Bar Facing Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5968520264076348622?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-31294598587437552532011-08-16T04:36:00.000-07:002011-08-16T04:38:19.857-07:00<b>Hey Guys,</b><div><b> <br /></b></div><div><b>Gym will be closed this weekend (Saturday &amp; Sunday) as Mat and I are away!</b></div><div><b> <br /></b></div><div><b>Sorry for any inconvenience.</b></div><div><b> <br /></b></div><div><b> <br /></b></div><div><b>Claire</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-3129459858743755253?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-81418939079222754262011-08-16T02:44:00.000-07:002011-08-16T02:48:12.808-07:00<a href="http://2.bp.blogspot.com/-aWQQapXzeZc/Tko8if9gp0I/AAAAAAAABHc/xHu9Sr6y2Mw/s1600/Jayne%2Bswing.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-aWQQapXzeZc/Tko8if9gp0I/AAAAAAAABHc/xHu9Sr6y2Mw/s320/Jayne%2Bswing.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5641388046627678018" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>50-40-30-20-10 reps of</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>KB Swings (24kg/16kg)</b></div><div style="text-align: center;"><b>Sit Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-8141893907922275426?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-10565574644074478092011-08-12T01:09:00.000-07:002011-08-12T01:11:39.337-07:00<a href="http://3.bp.blogspot.com/-H8pdz2tZKEg/TkTgCMC0oAI/AAAAAAAABHU/r6fbb3ay3AA/s1600/DSC03193.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-H8pdz2tZKEg/TkTgCMC0oAI/AAAAAAAABHU/r6fbb3ay3AA/s320/DSC03193.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5639878961572126722" /></a><div style="text-align: center;"><b>Spot the odd one out!!!</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Complete 3 rounds for time:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>30 Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>20 KB Swings (24kg/16kg)</b></div><div style="text-align: center;"><b>10 Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1056557464407447809?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-36519388231710086602011-08-11T01:30:00.000-07:002011-08-11T01:33:02.526-07:00<div style="text-align: justify;"><b>Hey Guys,</b></div><div style="text-align: justify;"><b> <br /></b></div><div style="text-align: justify;"><b>If you are seriously considering entering in this years Games then you need to get your team together as we will be registering ALL teams by Friday of next week! There are a limited amount of places this year, no doubt due to the increasing popularity of CrossFit and also the success of last year.</b></div><div style="text-align: justify;"><b> <br /></b></div><div style="text-align: justify;"><b>Please take the time to read the link below which gives you the information you need for the time being!</b></div><div style="text-align: justify;"><b> <br /></b></div><div style="text-align: justify;"><a href="http://dividedwefallgames.wordpress.com/games-info/"><b>http://dividedwefallgames.wordpress.com/games-info/</b></a></div><div style="text-align: justify;"><b> <br /></b></div><div style="text-align: justify;"><b>Cheers,</b></div><div style="text-align: justify;"><b> <br /></b></div><div style="text-align: justify;"><b>Claire &amp; Coach</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-3651938823171008660?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-59071758608738338602011-08-11T01:27:00.000-07:002011-08-11T01:30:20.151-07:00<a href="http://2.bp.blogspot.com/-sD-yxWCAtqE/TkOSx-eh7zI/AAAAAAAABHM/lfDM3EH8z84/s1600/Kids%2Bpress.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-sD-yxWCAtqE/TkOSx-eh7zI/AAAAAAAABHM/lfDM3EH8z84/s320/Kids%2Bpress.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5639512545680289586" /></a><div style="text-align: center;"><b>Complete 21-15-9 reps of:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Pull Ups</b></div><div style="text-align: center;"><b>Press Ups</b></div><div style="text-align: center;"><b>Squats</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>10-15 minutes:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Work on a weakness!!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5907175860873833860?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-69372177098928698992011-08-10T01:13:00.000-07:002011-08-10T01:16:07.831-07:00<a href="http://4.bp.blogspot.com/-hTzhozNGgaE/TkI99x6ElHI/AAAAAAAABHE/se_BXxZvTdA/s1600/West%2Bsnatch.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-hTzhozNGgaE/TkI99x6ElHI/AAAAAAAABHE/se_BXxZvTdA/s320/West%2Bsnatch.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5639137814999503986" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>25 Power Snatch (50kg/30kg)</b></div><div style="text-align: center;"><b>25 GHDs</b></div><div style="text-align: center;"><b>25 Push Press (50kg/30kg)</b></div><div style="text-align: center;"><b>25 KB Swings (32kg/24kg)</b></div><div style="text-align: center;"><b>25 SDHP (50kg/30kg)</b></div><div style="text-align: center;"><b>25 Box Jumps (24"/20") </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6937217709892869899?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-73439104875541140302011-08-09T01:40:00.000-07:002011-08-09T01:48:22.850-07:00<div style="text-align: center;"><img src="http://www.crossfitcardiff.com/wp-content/uploads/2011/08/James-Wright.jpg" /></div><div style="text-align: center;"> <br /></div><div style="text-align: justify;"><div style="text-align: justify; "><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 24px;"><b><p class="MsoNormal" style="text-align:justify;line-height:normal"><b><span style="font-family: 'Century Gothic', sans-serif; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: white; background-position: initial initial; background-repeat: initial initial; " >Royal Marine James Wright, 22, from Weymouth in Dorset was killed on Friday the 5th of August 2011 of injuries sustained from a grenade attack. James “Big Reach” Wright, a nickname acquired after befriending a gangster in New York, was serving with Juliet Company, 42 Commando, Royal Marines. He was wounded after returning to a check point in the Nad-e Ali district of Helmand province, following a gun battle which lasted several hours. Marine Wright received medical treatment but later died at Camp Bastion. James was expecting his first child with his partner Shelley. (CrossFit Cardiff 2011)<o:p></o:p></span></b></p> <p class="MsoNormal" style="text-align:justify;line-height:normal"><b><span style="font-family: Georgia, serif; " ><o:p> </o:p></span></b></p> <p class="MsoNormal" align="center" style="text-align:center;line-height:normal"><span class="Apple-style-span" ><b><span style="font-family: 'Century Gothic', sans-serif; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: white; background-position: initial initial; background-repeat: initial initial; ">Complete:</span></b><b><span style="font-family: Georgia, serif; "><o:p></o:p></span></b></span></p> <p class="MsoNormal" align="center" style="text-align:center;line-height:normal"><b><span style="font-family: Georgia, serif; " ><o:p> </o:p></span></b></p> <p class="MsoNormal" align="center" style="text-align:center;line-height:normal"><span class="Apple-style-span" ><b><span style="font-family: 'Century Gothic', sans-serif; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: white; background-position: initial initial; background-repeat: initial initial; ">42 Front Squat (60kg/40kg)</span></b><b><span style="font-family: Georgia, serif; "><o:p></o:p></span></b></span></p> <p class="MsoNormal" align="center" style="text-align:center;line-height:normal"><span class="Apple-style-span" ><b><span style="font-family: 'Century Gothic', sans-serif; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: white; background-position: initial initial; background-repeat: initial initial; ">2200m row</span></b><b><span style="font-family: Georgia, serif; "><o:p></o:p></span></b></span></p> <p class="MsoNormal" align="center" style="text-align:center;line-height:normal"><b><span style="font-family: 'Century Gothic', sans-serif; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: white; background-position: initial initial; background-repeat: initial initial; " >42 Burpee Pull-Ups</span></b><b><span style="font-size:10.0pt;font-family:&quot;Georgia&quot;,&quot;serif&quot;;mso-fareast-font-family: &quot;Times New Roman&quot;;mso-fareast-language:EN-GB"><o:p></o:p></span></b></p> <p class="MsoNormal"><b><o:p> </o:p></b></p></b></span></span></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7343910487554114030?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-36086782864502455902011-08-09T01:34:00.000-07:002011-08-09T01:40:25.584-07:00<a href="http://2.bp.blogspot.com/-NZUv__rCNtY/TkDxWQCuz7I/AAAAAAAABG8/wN8yWW9eIso/s1600/bar%2BMU%2B-%2Bshane.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-NZUv__rCNtY/TkDxWQCuz7I/AAAAAAAABG8/wN8yWW9eIso/s320/bar%2BMU%2B-%2Bshane.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638772098033700786" /></a><div style="text-align: center;"><b>"Unknown"</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Choose a workout from the hat - train for the unknown and the unknowable! This way, whatever life throws at you, you will be prepared!!! </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-3608678286450245590?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-54039693548774771522011-08-09T01:32:00.000-07:002011-08-09T01:34:27.139-07:00<a href="http://1.bp.blogspot.com/-Kq8thp-GZG4/TkDxACieneI/AAAAAAAABG0/VMt5cJXFDbE/s1600/Luke%2BSnatch.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-Kq8thp-GZG4/TkDxACieneI/AAAAAAAABG0/VMt5cJXFDbE/s320/Luke%2BSnatch.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638771716451638754" /></a><div style="text-align: center;"><b>SNATCH</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5403969354877477152?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-72813737367926580822011-08-09T01:26:00.000-07:002011-08-09T01:32:33.914-07:00<a href="http://4.bp.blogspot.com/-p06xjWtYM0M/TkDwdN2JMpI/AAAAAAAABGs/jXsGR6Q7kBg/s1600/Max%2B%2526%2BKenzie.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-p06xjWtYM0M/TkDwdN2JMpI/AAAAAAAABGs/jXsGR6Q7kBg/s320/Max%2B%2526%2BKenzie.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638771118191489682" /></a><div style="text-align: center;"><b>Complete 21-15-9 reps of:</b></div><div style="text-align: center;"><b> <br /></b></div><div style="text-align: center;"><b>Wall Ball</b></div><div style="text-align: center;"><b>Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7281373736792658082?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-57495232863432864172011-08-06T01:44:00.000-07:002011-08-06T01:46:16.998-07:00<b>Hey guys, We are not at the festival this weekend! Organisation was terrible and the boys who were there at 7:30 this morning were told to just go to the bar!</b><div><b><br /></b></div><div><b>Gym will be open as normal!!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5749523286343286417?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-6729573996222364702011-08-05T06:06:00.000-07:002011-08-05T06:07:52.122-07:00<div style="text-align: justify;"><b>Don't forget guys - the gym will not be open this weekend! We will instead be training down Pencoed Sports and Music Festival between 10am - 1pm! </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-672957399622236470?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-64178734809705569112011-08-05T03:51:00.000-07:002011-08-05T03:56:20.668-07:00<a href="http://1.bp.blogspot.com/-af5iE2CPR7Q/TjvLifu6PVI/AAAAAAAABGk/eSpBJKIdt6Q/s1600/luke.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-af5iE2CPR7Q/TjvLifu6PVI/AAAAAAAABGk/eSpBJKIdt6Q/s320/luke.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5637323152078552402" /></a><div style="text-align: center;"><b>Complete 5 rounds</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>As many reps as possible in 1 minute of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Power Clean (75kg/50kg)</b></div><div style="text-align: center;"><b>Press Ups (Games Standards)</b></div><div style="text-align: center;"><b>Box Jumps (24"/20")</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Rest 1 minute in between each round</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6417873480970556911?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-9468803628237787492011-08-05T03:49:00.000-07:002011-08-05T03:51:53.266-07:00<a href="http://1.bp.blogspot.com/-AzHW28KHqhc/TjvK-mu1xXI/AAAAAAAABGc/_SMERCopm80/s1600/kerry%2Btoes.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-AzHW28KHqhc/TjvK-mu1xXI/AAAAAAAABGc/_SMERCopm80/s320/kerry%2Btoes.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5637322535482017138" /></a><div style="text-align: center;"><b>Complete 5 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>15 Deadlift (Bodyweight)</b></div><div style="text-align: center;"><b>15 Toes-to-Bar</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-946880362823778749?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-70037528789591661592011-08-03T01:22:00.000-07:002011-08-03T01:25:53.847-07:00<a href="http://4.bp.blogspot.com/-9zniy8p_96o/TjkFmMgkV4I/AAAAAAAABGU/hTzVBQPK-hs/s1600/Morgan%2Brow.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-9zniy8p_96o/TjkFmMgkV4I/AAAAAAAABGU/hTzVBQPK-hs/s320/Morgan%2Brow.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5636542562381879170" /></a><div style="text-align: center;"><b>"Jackie"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>1000m row</b></div><div style="text-align: center;"><b>50 Thrusters (20kg/15kg)</b></div><div style="text-align: center;"><b>30 Pull Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7003752878959166159?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-57854104146003540802011-08-02T05:58:00.000-07:002011-08-02T06:02:38.859-07:00<div style="text-align: justify;"><b>Hey Guys </b></div><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Don't forget Funct Fit are at the Pencoed Super 10s Tournament on Saturday and Sunday (6th &amp; 7th) 10am - 1pm where we will be training!!! PLEASE PLEASE let me know if you intend on coming down with us as I need to get tickets from the organisers! </b></div><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Kids class will be running on the Saturady 10am - 11am!!! </b></div><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Its a MASSIVE event with Heaps going on so try and join us for some fun!!!!!</b></div><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Let me know by text (07809674154), email functfitness@hotmail.co.uk or call in at the gym. If I don't have your name for DEFINITE then I can't get you a ticket! </b></div><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Cheers, </b></div><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Claire</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5785410414600354080?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-6427354144276207772011-08-02T01:23:00.000-07:002011-08-02T01:26:14.520-07:00<a href="http://1.bp.blogspot.com/-md6bFj1CtIo/Tje0R6noAmI/AAAAAAAABGM/4pRA-rgpAms/s1600/Gav%2BKB.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-md6bFj1CtIo/Tje0R6noAmI/AAAAAAAABGM/4pRA-rgpAms/s320/Gav%2BKB.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5636171678563697250" /></a><div style="text-align: center;"><b>Complete for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>20 KB Swings (20kg/16kg)</b></div><div style="text-align: center;"><b>40 Push Press (20kg/15kg)</b></div><div style="text-align: center;"><b>60 Squats</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-642735414427620777?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-21347045816647774012011-08-02T01:18:00.000-07:002011-08-02T01:23:33.619-07:00<a href="http://2.bp.blogspot.com/-LrCbiAJN1ug/TjezvBAIqVI/AAAAAAAABGE/0wqFPIynTBU/s1600/morgan%2BDL.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-LrCbiAJN1ug/TjezvBAIqVI/AAAAAAAABGE/0wqFPIynTBU/s320/morgan%2BDL.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5636171078981691730" /></a><div style="text-align: center;"><b>Complete 4 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>25 KB Swings (32kg/24kg)</b></div><div style="text-align: center;"><b>15 GHDs</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2134704581664777401?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-71840803034983278162011-07-31T02:35:00.000-07:002011-07-31T02:38:17.871-07:00<a href="http://3.bp.blogspot.com/-AfmQKF-VUPo/TjUiZnBtdAI/AAAAAAAABF8/9AG208ODkZI/s1600/Luggy%2BGHD.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-AfmQKF-VUPo/TjUiZnBtdAI/AAAAAAAABF8/9AG208ODkZI/s320/Luggy%2BGHD.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5635448332092273666" /></a><div style="text-align: center;"><b>Complete 50-40-30-20-10 of</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Double Unders</b></div><div style="text-align: center;"><b>GHD's</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7184080303498327816?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-33386412096208813372011-07-31T02:30:00.000-07:002011-07-31T02:33:03.342-07:00<a href="http://4.bp.blogspot.com/-AMQV6Efx3O0/TjUhBH1grPI/AAAAAAAABF0/teFyQNH7T-w/s1600/shane%2Bpress%2Bbar.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-AMQV6Efx3O0/TjUhBH1grPI/AAAAAAAABF0/teFyQNH7T-w/s320/shane%2Bpress%2Bbar.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5635446811891117298" /></a><div style="text-align: center;"><b>Complete 21-15-9 of</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Squat Clean Thrusters (60kg/40kg)</b></div><div style="text-align: center;"><b>Chest to Bar pull ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-3338641209620881337?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-9071656468118859202011-07-28T11:27:00.000-07:002011-07-28T11:28:17.960-07:00<div style="text-align: center;"><b>Hey Guys,</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Will be no kids class on Saturday. We are over Pandy Park supporting the 7's tournament so come and join us! </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-907165646811885920?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-43324537145465059252011-07-28T10:40:00.000-07:002011-07-28T10:44:33.693-07:00<a href="http://2.bp.blogspot.com/-f4AbgsxlLpA/TjGfXHUu7wI/AAAAAAAABFs/fYldatX-2pM/s1600/Girls%2B-%2Bladies%2Bnight.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-f4AbgsxlLpA/TjGfXHUu7wI/AAAAAAAABFs/fYldatX-2pM/s320/Girls%2B-%2Bladies%2Bnight.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5634459828269018882" /></a><div style="text-align: center;"><b>Girls working hard at Ladies Night!!!</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete 3 rounds for time of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>50 Double Unders</b></div><div style="text-align: center;"><b>400m run</b></div><div style="text-align: center;"><b>30 Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4332453714546505925?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-71270964025633582672011-07-28T03:19:00.000-07:002011-07-28T03:22:16.076-07:00<a href="http://3.bp.blogspot.com/-5FsD4VpOYjs/TjE4KuE96eI/AAAAAAAABFc/Mur4eM7MQB4/s1600/Ellis%2BDL.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-5FsD4VpOYjs/TjE4KuE96eI/AAAAAAAABFc/Mur4eM7MQB4/s320/Ellis%2BDL.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5634346365635914210" /></a><div style="text-align: center;"><b>Complete 10 rounds for time of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>10 Deadlift (60kg/40kg)</b></div><div style="text-align: center;"><b>10 Press Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7127096402563358267?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-2565193724101456052011-07-27T01:38:00.000-07:002011-07-27T01:40:48.591-07:00<div style="text-align: center;"><b>Gym will only be open 7am - 9am on this day. </b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Kids class as normal 9am - 10am!! </b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>We will than be over Pandy Park supporting the Evs 7s Tournament!! </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-256519372410145605?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-14720957997917238902011-07-27T01:35:00.001-07:002011-07-27T01:37:33.700-07:00<a href="http://1.bp.blogspot.com/-Z5BrpQvKK88/Ti_OCR0WuLI/AAAAAAAABFU/vwtzIS1ADRg/s1600/DSC03097.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/-Z5BrpQvKK88/Ti_OCR0WuLI/AAAAAAAABFU/vwtzIS1ADRg/s320/DSC03097.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5633948197401835698" /></a><div style="text-align: center;"><b>Strict Press</b></div><div style="text-align: center;"><b>3-3-3-3-3</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>"Karen"</b></div><div style="text-align: center;"><b>150 Wall Ball (10kg/7kg @ 10ft)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1472095799791723890?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-8996225496153866322011-07-22T02:15:00.000-07:002011-07-22T02:24:31.601-07:00<a href="http://2.bp.blogspot.com/-GkRxcy2goy8/TilBBnIgoSI/AAAAAAAABFM/BVh_mIXmiKA/s1600/DSC03077.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-GkRxcy2goy8/TilBBnIgoSI/AAAAAAAABFM/BVh_mIXmiKA/s320/DSC03077.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5632104304943866146" /></a><div style="text-align: center;"><b>Deadlift</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>3-3-3-3-3</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>AMRAP - 12 minutes</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>100m Sprint</b></div><div style="text-align: center;"><b>6 Med-Ball Cleans</b></div><div style="text-align: center;"><b>9 Box Jumps (24"/20")</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-899622549615386632?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-71547897984711425642011-07-22T02:09:00.000-07:002011-07-22T02:12:51.366-07:00<a href="http://2.bp.blogspot.com/-UCZV-s1XbNc/Tik-cdihtBI/AAAAAAAABFE/GC9wfby-i8s/s1600/DSC03067.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-UCZV-s1XbNc/Tik-cdihtBI/AAAAAAAABFE/GC9wfby-i8s/s320/DSC03067.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5632101467690218514" /></a><div style="text-align: center;"><b>Complete 1 - 10 reps of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>KB Swings (32kg/24kg)</b></div><div style="text-align: center;"><b>Burpees</b></div><div style="text-align: center;"><b>Thrusters (60kg/40kg)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7154789798471142564?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-28856862991683435032011-07-20T01:16:00.000-07:002011-07-20T01:23:04.218-07:00<a href="http://1.bp.blogspot.com/-axBeKoEgtBI/TiaPNZnTKdI/AAAAAAAABE0/iecAcmxf90A/s1600/Brown%2Bpress.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-axBeKoEgtBI/TiaPNZnTKdI/AAAAAAAABE0/iecAcmxf90A/s320/Brown%2Bpress.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5631345844450175442" /></a><div style="text-align: center;"><b>"Fight Gone Bad"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>SDHP (35kg/20kg)</b></div><div style="text-align: center;"><b>Box Jumps (20")</b></div><div style="text-align: center;"><b>Push Press (35kg/20kg)</b></div><div style="text-align: center;"><b>Row (Calories)</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete as many reps/calories in 1 minute on each exercise then rest 1 minutes and repeat 3 times! </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2885686299168343503?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-954116989710621522011-07-19T02:01:00.000-07:002011-07-19T02:06:17.579-07:00<a href="http://1.bp.blogspot.com/-5mQ6aFdcgq8/TiVIUopjEcI/AAAAAAAABEs/T6y45TQ6d0w/s1600/DSC03061.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/-5mQ6aFdcgq8/TiVIUopjEcI/AAAAAAAABEs/T6y45TQ6d0w/s320/DSC03061.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5630986428442939842" /></a><div style="text-align: center;"><b>Complete 5 rounds:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>20 Pull Ups</b></div><div style="text-align: center;"><b>30 Press Ups</b></div><div style="text-align: center;"><b>40 Sit Ups</b></div><div style="text-align: center;"><b>50 Squats</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>3 minute rest between rounds!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-95411698971062152?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com2tag:blogger.com,1999:blog-7656268785847125929.post-45825110634948824542011-07-13T01:13:00.000-07:002011-07-13T01:16:34.345-07:00<a href="http://4.bp.blogspot.com/-8CifOSADUsg/Th1Trrs-bPI/AAAAAAAABEk/9caeglJySqQ/s1600/paul%2Bsquat%2Bclean.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-8CifOSADUsg/Th1Trrs-bPI/AAAAAAAABEk/9caeglJySqQ/s320/paul%2Bsquat%2Bclean.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5628747119213833458" /></a><div style="text-align: center;"><b>Front Squat</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>5-5-5</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Then:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>AMRAP 10 minutes</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>5 Hang Squat Cleans</b></div><div style="text-align: center;"><b>5 Burpees</b></div><div style="text-align: center;"><b>5 Box Jumps</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>HAPPY BIRTHDAY SOCKS!!!!!!!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4582511063494882454?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com4tag:blogger.com,1999:blog-7656268785847125929.post-52652743613009802382011-07-13T01:11:00.001-07:002011-07-13T01:17:07.143-07:00<a href="http://1.bp.blogspot.com/-z4NYqJNVOgM/Th1TW8hKInI/AAAAAAAABEc/Jwe-vB9h3V8/s1600/penny%2Bpress.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-z4NYqJNVOgM/Th1TW8hKInI/AAAAAAAABEc/Jwe-vB9h3V8/s320/penny%2Bpress.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5628746762950419058" /></a><div style="text-align: center;"><b>Split Jerk</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>1-1-1-1-1</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>then</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete 50, 30, 20 reps</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Double Unders</b></div><div style="text-align: center;"><b>Press Ups</b></div><div style="text-align: center;"><b>Pull Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5265274361300980238?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-43866640480491094502011-07-13T01:08:00.000-07:002011-07-13T01:11:15.831-07:00<a href="http://1.bp.blogspot.com/-KpWXc4BfswE/Th1Sp7TakiI/AAAAAAAABEU/Imalgdb9bhc/s1600/Mr%2BSocks%2BDL.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-KpWXc4BfswE/Th1Sp7TakiI/AAAAAAAABEU/Imalgdb9bhc/s320/Mr%2BSocks%2BDL.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5628745989530227234" /></a><div style="text-align: center;"><b>"CrossFit Total"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Back Squat</b></div><div style="text-align: center;"><b>1 rep max</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Shoulder Press</b></div><div style="text-align: center;"><b>1 rep max</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Deadlift</b></div><div style="text-align: center;"><b>1 rep max</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4386664048049109450?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-42830503325581294972011-07-08T04:26:00.000-07:002011-07-08T04:29:55.493-07:00<a href="http://2.bp.blogspot.com/-QQlt-4lERMo/ThbpkF2d8uI/AAAAAAAABEM/6JtILUWakwY/s1600/owen%2B%2526%2Brev%2BHS.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-QQlt-4lERMo/ThbpkF2d8uI/AAAAAAAABEM/6JtILUWakwY/s320/owen%2B%2526%2Brev%2BHS.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5626941590701208290" /></a><div style="text-align: center;"><b>"The Seven"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete 7 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>7 HSPU</b></div><div style="text-align: center;"><b>7 Thrusters (60kg/40kg)</b></div><div style="text-align: center;"><b>7 Knees to Elbows</b></div><div style="text-align: center;"><b>7 Deadlift (110kg/65kg)</b></div><div style="text-align: center;"><b>7 Burpees</b></div><div style="text-align: center;"><b>7 KB Swings (32kg/24kg)</b></div><div style="text-align: center;"><b>7 Pull Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4283050332558129497?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com2tag:blogger.com,1999:blog-7656268785847125929.post-40732032531457300252011-07-08T04:21:00.000-07:002011-07-08T04:26:12.215-07:00<a href="http://4.bp.blogspot.com/-Pt81QA6SS1g/ThbpBf5mCJI/AAAAAAAABEE/H2PVOm2WYXw/s1600/ivor%2Bdeads.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-Pt81QA6SS1g/ThbpBf5mCJI/AAAAAAAABEE/H2PVOm2WYXw/s320/ivor%2Bdeads.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5626940996398221458" /></a><div style="text-align: center;"><b>Run 400m x 3</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Rest as required in between each round - enough to enable you to give MAXIMUM effort!</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>21-15-9</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>SDHP</b></div><div style="text-align: center;"><b>OHS</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Men = 42.5kg</b></div><div style="text-align: center;"><b>Women = 30kg</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-4073203253145730025?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-51613105285704464882011-07-06T03:12:00.000-07:002011-07-06T03:14:17.978-07:00<a href="http://1.bp.blogspot.com/-Alh1fY6dRYM/ThQ1K3KvfhI/AAAAAAAABD8/obbHLZZZ6_M/s1600/DSC02900.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-Alh1fY6dRYM/ThQ1K3KvfhI/AAAAAAAABD8/obbHLZZZ6_M/s320/DSC02900.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5626180295216561682" /></a><div style="text-align: center;"><b>In 10 minutes complete 10 rounds of "cindy":</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>5 Pull Ups</b></div><div style="text-align: center;"><b>10 Press Ups</b></div><div style="text-align: center;"><b>15 Squats</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>in the remaining time complete as many GHD's/Sit Ups as possible!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5161310528570446488?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-64126020222722856772011-07-05T02:44:00.000-07:002011-07-05T11:08:13.207-07:00<a href="http://3.bp.blogspot.com/-1FIYrS0Y2AQ/ThLdFVi1yCI/AAAAAAAABD0/oX-DIlD654o/s1600/james%2Bdeads.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-1FIYrS0Y2AQ/ThLdFVi1yCI/AAAAAAAABD0/oX-DIlD654o/s320/james%2Bdeads.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5625801968291530786" /></a><div style="text-align: center;"><b>Complete 3 rounds of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>30 Box Jumps (24"/20")</b></div><div style="text-align: center;"><b>20 Burpees</b></div><div style="text-align: center;"><b>10 Deadlifts (100kg/60kg)</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>If 3 rounds are completed before the 15 minute time cap then in the remaining time complete as many wall ball as possible!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-6412602022272285677?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-70286631902941771702011-07-05T02:39:00.001-07:002011-07-05T02:44:14.082-07:00<a href="http://3.bp.blogspot.com/-ykQSqkMqjMg/ThLb-cJFT1I/AAAAAAAABDs/ACpJBrPkO1c/s1600/sparky%2Bclean.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-ykQSqkMqjMg/ThLb-cJFT1I/AAAAAAAABDs/ACpJBrPkO1c/s320/sparky%2Bclean.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5625800750291832658" /></a><div style="text-align: center;"><b>Strength:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Shoulder Press</b></div><div style="text-align: center;"><b>1-1-1-1-1</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Push Press</b></div><div style="text-align: center;"><b>3-3-3-3-3</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Push Jerk</b></div><div style="text-align: center;"><b>5-5-5-5-5</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Complete 3 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>12 Front Squat</b></div><div style="text-align: center;"><b>12 Burpees</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7028663190294177170?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-23975424349768609532011-07-01T00:56:00.000-07:002011-07-01T00:56:57.506-07:00<div style="text-align: center;"><iframe width="480" height="295" src="http://www.youtube.com/embed/DLC24eqfHmw?fs=1" frameborder="0" allowfullscreen=""></iframe></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>"Annie"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>50-40-30-20-10</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Double Unders</b></div><div style="text-align: center;"><b>Sit Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-2397542434976860953?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-75212359565844169432011-07-01T00:50:00.000-07:002011-07-01T00:52:54.425-07:00<a href="http://3.bp.blogspot.com/-DvjcAwa2x40/Tg18oDvPRMI/AAAAAAAABDk/h_eMsi5y_N8/s1600/Shane%2B%2526%2BLevi%2Bbox.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-DvjcAwa2x40/Tg18oDvPRMI/AAAAAAAABDk/h_eMsi5y_N8/s320/Shane%2B%2526%2BLevi%2Bbox.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5624288537295668418" /></a><div style="text-align: center;"><b>AMRAP 15 minutes:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>10 KB Swings (24kg/16kg)</b></div><div style="text-align: center;"><b>10 Burpees</b></div><div style="text-align: center;"><b>10 Box Jumps (24"/20")</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7521235956584416943?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-51847030702276689982011-07-01T00:46:00.001-07:002011-07-01T00:50:38.221-07:00<a href="http://4.bp.blogspot.com/-1gPDwfQnu9w/Tg17sWQ7paI/AAAAAAAABDc/9FBrvVOwxSc/s1600/nick%2B%2526%2Bpaul%2BMU.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-1gPDwfQnu9w/Tg17sWQ7paI/AAAAAAAABDc/9FBrvVOwxSc/s320/nick%2B%2526%2Bpaul%2BMU.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5624287511476676002" /></a><div style="text-align: center;"><b>Complete 3 rounds for time of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>50 Squats</b></div><div style="text-align: center;"><b>7 Muscle Ups</b></div><div style="text-align: center;"><b>10 Hang Power Cleans (60kg/40kg)</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Well done to Dan, Nick and Paul in getting your first muscle up - and smashing them in the workout! Excellent work guys!!!</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5184703070227668998?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-54151002404292413982011-06-28T06:50:00.000-07:002011-06-28T06:52:46.517-07:00<a href="http://2.bp.blogspot.com/-JWYmunS63rc/TgncU_ZvYEI/AAAAAAAABDU/ExcpbSLNtQY/s1600/thruster%2Bmax.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-JWYmunS63rc/TgncU_ZvYEI/AAAAAAAABDU/ExcpbSLNtQY/s320/thruster%2Bmax.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5623267862923665474" /></a><div style="text-align: center;"><b>Complete 3 rounds for time:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>15 Thrusters (60kg/40kg)</b></div><div style="text-align: center;"><b>400m run</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-5415100240429241398?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com1tag:blogger.com,1999:blog-7656268785847125929.post-81032739163415014702011-06-28T06:47:00.000-07:002011-06-28T06:50:27.585-07:00<a href="http://1.bp.blogspot.com/-7uBzAPHkyaQ/TgnbxCVV9nI/AAAAAAAABDM/xqnOSJD1Xxc/s1600/james%2Btyre%2Bflip.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-7uBzAPHkyaQ/TgnbxCVV9nI/AAAAAAAABDM/xqnOSJD1Xxc/s320/james%2Btyre%2Bflip.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5623267245235238514" /></a><div style="text-align: center;"><b>Complete 3 rounds for time of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>10 KB Bear Crawls (24kg/16kg)</b></div><div style="text-align: center;"><b>100m farmers walk (60kg overhead/keg/2 x 32kg KB)</b></div><div style="text-align: center;"><b>3 tyre flips (jump in, out, flip)</b></div><div style="text-align: center;"><b>20m sprint</b></div><div style="text-align: center;"><b>30 squats</b></div><div style="text-align: center;"><b>20m sprint </b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-8103273916341501470?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-11735580655159619732011-06-22T01:52:00.000-07:002011-06-22T01:54:31.074-07:00<div style="text-align: center;"><object width="320" height="266" class="BLOG_video_class" id="BLOG_video-4fe735c238122b81" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="movie" value="http://www.youtube.com/get_player"><param name="bgcolor" value="#FFFFFF"><param name="allowfullscreen" value="true"><param name="flashvars" value="flvurl=http://v8.nonxt8.googlevideo.com/videoplayback?id%3D4fe735c238122b81%26itag%3D5%26app%3Dblogger%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1331437810%26sparams%3Did,itag,ip,ipbits,expire%26signature%3D6275592D97BD24E0169893B802FFA839F8F0DDCB.74FAD29C0575287B1F1A68DCF103AF4DF7BC4A29%26key%3Dck1&amp;iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3D4fe735c238122b81%26offsetms%3D5000%26itag%3Dw160%26sigh%3DnLIQs6jsOsn3uYEfqcQWS8o-0bs&amp;autoplay=0&amp;ps=blogger"><embed src="http://www.youtube.com/get_player" type="application/x-shockwave-flash"width="320" height="266" bgcolor="#FFFFFF"flashvars="flvurl=http://v8.nonxt8.googlevideo.com/videoplayback?id%3D4fe735c238122b81%26itag%3D5%26app%3Dblogger%26ip%3D0.0.0.0%26ipbits%3D0%26expire%3D1331437810%26sparams%3Did,itag,ip,ipbits,expire%26signature%3D6275592D97BD24E0169893B802FFA839F8F0DDCB.74FAD29C0575287B1F1A68DCF103AF4DF7BC4A29%26key%3Dck1&iurl=http://video.google.com/ThumbnailServer2?app%3Dblogger%26contentid%3D4fe735c238122b81%26offsetms%3D5000%26itag%3Dw160%26sigh%3DnLIQs6jsOsn3uYEfqcQWS8o-0bs&autoplay=0&ps=blogger"allowFullScreen="true" /></object></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-1173558065515961973?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-82273026724810644822011-06-22T01:50:00.000-07:002011-06-22T01:52:13.304-07:00<a href="http://3.bp.blogspot.com/-F4reL_V4daw/TgGs9QbWpZI/AAAAAAAABDE/iigfJNI9a9Y/s1600/west%2Bball.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://3.bp.blogspot.com/-F4reL_V4daw/TgGs9QbWpZI/AAAAAAAABDE/iigfJNI9a9Y/s320/west%2Bball.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5620963978316785042" /></a><div style="text-align: center;"><b>Complete:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>21-15-9</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>KB Swings (24kg/16kg)</b></div><div style="text-align: center;"><b>Burpees</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>THEN</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>3 rounds for time of:</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>30 Wall Ball (10kg/7kg)</b></div><div style="text-align: center;"><b>30 Squat Snatch (20kg/10kg)</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-8227302672481064482?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com0tag:blogger.com,1999:blog-7656268785847125929.post-71353755339844239162011-06-22T01:33:00.000-07:002011-06-22T01:50:19.106-07:00<a href="http://2.bp.blogspot.com/-AwksB0C8JTE/TgGrYrfkLSI/AAAAAAAABC8/u5MzHuxddjY/s1600/kerry%2Bpress.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://2.bp.blogspot.com/-AwksB0C8JTE/TgGrYrfkLSI/AAAAAAAABC8/u5MzHuxddjY/s320/kerry%2Bpress.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5620962250415418658" /></a><div style="text-align: center;"><b>"Fran"</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>21-15-9</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;"><b>Thrusters (42.5kg/30kg)</b></div><div style="text-align: center;"><b>Pull Ups</b></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7656268785847125929-7135375533984423916?l=functfitness.blogspot.com' alt='' /></div>Mat Harthttp://www.blogger.com/profile/02332764052456684088noreply@blogger.com3