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 click on the logo to go to the Official Web Site |
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click on the logo to go to the Official Web Site |
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Logo Researched and Designed by JUSTINE FLOOD . . Information and Details CLICK HERE and CLICK HERE |
| Thursday 12th January 2012 |
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HERE Deadlifts + Push Ups Routine ... all the details on this program along with the times taken Includes Sharon, Tanya, Lars, Ken, Johan, Elsie and Colin |
| Friday 13th January 2012 | NEWSLETTER |
| Sunday 15th January 2012 | NEWSLETTER #01...............NEWSLETTER #02 |
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Monday 16th January 2012 ... and this page has been regularly updated since November 2009 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Ritchie, Lars, Colin and Elsie |
| Tuesday 17th January 2012 | NEWSLETTER |
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Tuesday 17th January 2012 ... and also refer to ... Tuesday 12th October 2010 |
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HERE Workout = Push Press + Deadlifts + Squats ... page includes all the details along with the times taken to complete the program ... plus Sharon had a Box Jump Accident !! Includes Sharon, Brett, Kahlia, Lars and Colin ... and Ritchie |
| Wednesday 18th January 2012 | NEWSLETTER |
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Thursday 19th January 2012 ... and also refer to ... Thursday 23rd December 2010 |
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HERE CrossFit "BARBARA" Routine ... full details of this CrossFit Routine ... and it includes the times taken to complete the program Includes Sharon, Tanya, Lars, Ken, Johan, Elsie and Colin |
| Friday 20th January 2012 | NEWSLETTER |
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Saturday 21st January 2012 ... and also refer to ... Saturday 19th March 2011 Saturday 14th May 2011 Thursday 2nd June 2011 Saturday 6th August 2011 Saturday 1st October 2011 Saturday 28th April 2012 |
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HERE 'Filthy Fifty' ... page includes all the exercise details along with a demonstration video and a few photos and a terrific video ... plus the times taken to complete the program ... also there are comments from Sharon and Tanya's Facebook Pages Includes Sharon, Tanya, Brett, Kahlia, Lars, Scott, Johan, Elsie, Colin, Rhona and Jess S |
| Sunday 22nd January 2012 | NEWSLETTER |
| Monday 23rd January 2012 | NEWSLETTER |
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Thursday 26th January 2012 ... and also refer to ... Saturday 2nd April 2011 Saturday 23rd July 2011 Saturday 17th September 2011 Saturday 10th December 2011 |
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HERE CrossFit "COUNT DOWN" Routine ... page includes all the exercise details ... plus the times taken to complete the program ... and there are lots of photos of Tanya which include a 'before and after' look plus there are five shots of Kahlia Includes Sharon, Tanya, Brett, Kahlia, Lars, Ken, Josh S, Rhona, Colin and Joel |
| Friday 27th January 2012 | NEWSLETTER |
| Saturday 28th January 2012 |
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HERE "Something Different" on Diamond Two - program by Brett ... all the details on this long session along with the times taken ... plus there are Computer Statistics from Tanya's 'Garmin Forerunner 310XT Triathlete Kit' ... and a recipe for Paleo Fig Fudge Balls!! Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Ken, Scott, Josh S, Rhona and Colin |
| Sunday 29th January 2012 | NEWSLETTER |
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Tuesday 31st January 2012 ... and also refer to ... Thursday 26th April 2012 |
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HERE 100 metre Sprint ... this page includes the current World Records along with the Times and Medal Winners from 'Benchmark CrossFit' of Trinity Beach!! Includes Sharon, Tanya, Lars, Scott, Ken, Johan, Elsie, Millie, Josh, Joel, Les and Trishia |
| Wednesday 1st February 2012 | NEWSLETTER #01...............NEWSLETTER #02 |
| Monday 6th February 2012 | NEWSLETTER |
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Tuesday 7th February 2012 ... and also refer to ... Saturday 21st November 2009 Tuesday 12th July 2011 |
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HERE CrossFit 'KELLY' Routine ... all the details of the run and exercises involved along with the times taken Includes Sharon, Tanya, Scott, Josh S, Ken, Elsie, Millie, Colin and Joel |
| Wednesday 8th February 2012 | NEWSLETTER |
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Thursday 9th February 2012 ... and also refer to ... Thursday 8th December 2011 Thursday 10th May 2012 |
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HERE CrossFit "WOOD" Routine ... dedicated to an Australian soldier killed in Afghanistan ... the page includes all the details along with the times taken Includes Sharon, Tanya, Ritchie, Ken, Colin, Elsie and Millie |
| Friday 10th February 2012 | NEWSLETTER |
| Saturday 11th February 2012 |
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HERE The (60 + 5) and (90 + 10) and (120 + 20) Routine - program by Brett ... all the details on this session which was completed on Diamond Two ... plus the times taken ... and there are fourty two photos taken during the day !! Includes Sharon, Tanya, Ritchie, Ken, Johan, Elsie, Millie and Joel |
| Sunday 12th February 2012 | NEWSLETTER |
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Monday 13th February 2012 ... and this page has been regularly updated since November 2009 |
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HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Tanya R, Ritchie, Ken, Scott, Elsie, Millie, Joel, Tanya H and Beau |
| Tuesday 14th February 2012 | NEWSLETTER |
| Thursday 16th February 2012 |
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HERE Squats + Walking Lunges + Push Ups Routine - program by Ken ... all the details on this program along with the times taken Includes Sharon, Brett, Ken, Josh, Johan, Elsie, Millie and Joel |
| Friday 17th February 2012 | NEWSLETTER |
| Saturday 18th February 2012 |
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HERE A Tractor Tyre and a Piece of Rope - Thirty Minute Program ... and the page includes five photos along with a terrific sixteen minute video !! Includes Sharon, Brett, Kahlia, Ken, Scott, Johan, Millie and Joel |
| Sunday 19th February 2012 | NEWSLETTER |
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Tuesday 21st February 2012 ... and also refer to ... Saturday 7th August 2010 Saturday 16th July 2011 Saturday 19th May 2012 |
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HERE Squat Thrusters + High Pulls + Kettle Ball Swings + Wall Balls + Burpees + Sprinting ... includes the details of the exercises ... and the times taken to complete the program Includes Sharon, Brett, Johan, Ken, Colin, Millie, Josh ... and Tanya and Elsie |
| Wednesday 22nd February 2012 | NEWSLETTER |
| Thursday 23rd February 2012 |
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HERE How Many Burpees In Five Minutes ?? ... all the details on this program ... plus the totals Includes Sharon, Tanya, Brett, Kahlia, Josh, Johan, Elsie, Millie, Colin and Joel ... plus Matt |
| Thursday 23rd February 2012 | NEWSLETTER |
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Tuesday 28th February 2012 ... and also refer to ... Thursday 14th July 2011 |
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HERE Broad Jump + Lunge Walk + Bear Crawl + (Duck Walk) + Sprinting ... all the details of the exercises involved ... includes Facebook comments from Tanya, Lars and Scott Names and Times were not recorded |
| Friday 2nd March 2012 | NEWSLETTER |
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Saturday 3rd March 2012 ... and also refer to ... Saturday 9th October 2010 Saturday 15th January 2011 Saturday 5th February 2011 Saturday 18th June 2011 Tuesday 20th September 2011 Tuesday 28th November 2011 |
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HERE CrossFit "MURPH" Routine ... full details of this CrossFit Routine ... includes the times taken to complete the program ... and the page has lots of photos and videos from previous sessions Includes Sharon, Tanya, Kahlia, Lars, Ken, Josh S, Scott, Johan, Colin L, Joel, Colin M and Millie PLUS - click HERE to see one photo of each person who was at the session !! PLUS - click HERE to see an email to Sharon which includes four shots of Tanya !! PLUS - click HERE to see eighty four photos taken during the session !! |
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Monday 5th March 2012 ... and also refer to ... Thursday 24th February 2011 |
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HERE Five Kilometre Run through the Streets of Trinity Beach ... all the details on this run which includes a map and the times taken ... plus there are comments by Sharon and Tanya from Facebook Includes Sharon, Tanya, Ken, Josh, Elsie, Millie ... and Lars |
| Tuesday 6th March 2012 | NEWSLETTER #01...............NEWSLETTER #02 |
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Tuesday 6th March 2012 ... and also refer to ... Thursday 25th August 2011 |
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HERE Push Ups + Dips + Lunges + Burpees ... the details of the exercises involved along with a few notes plus the times taken to complete this program ... and a copy of Tanya's Facebook Page Includes Sharon, Tanya, Brett, Kahlia, Ritchie, Lars, Scott, Ken, Josh, Johan, Colin, Joel, Elsie and Millie |
| Wednesday 7th March 2012 | NEWSLETTER |
| Sunday 18th March 2012 | NEWSLETTER ... refers to Saturday 3rd March 2012 |
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Saturday 24th March 2012 ... and also refer to ... Tuesday 30th August 2011 Thursday 3rd November 2011 Tuesday 8th May 2012 |
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HERE CrossFit 'SIX SHOOTER' Routine ... the details of the exercises involved along with a few notes and the times taken Includes Sharon, Tanya, Lars, Ken, Josh, Johan, Elsie, Justine, Colin, Millie and Jess |
| Sunday 25th March 2012 |
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HERE In Case Of Emergency ...... Cardiopulmonary Resuscitation (CPR) |
| Sunday 25th March 2012 | NEWSLETTER |
| Friday 30th March 2012 | NEWSLETTER #01...............NEWSLETTER #02 ... both refer to Saturday 3rd March 2012 |
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Saturday 31st March 2012 ... and also refer to ... Saturday 5th March 2011 Saturday 9th July 2011 Saturday 8th October 2011 |
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HERE Kettle Ball Swings + Thrusters + Running + and a few Burpees = "COMMANDO" ... and the page has all the details of this CrossFit Routine ... includes the times taken to complete the program Includes Sharon, Tanya, Ritchie, Josh, Colin and Millie |
| Sunday 1st April 2012 | NEWSLETTER |
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Saturday 7th April 2012 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 2010 Tuesday 28th December 2010 Saturday 4th June 2011 Saturday 20th August 2011 Saturday 5th November 2011 Saturday 24th December 2011 Saturday 21st April 2012 |
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HERE F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program Includes Sharon, Ken and Matt |
| Saturday 7th April 2012 | NEWSLETTER |
| Thursday 12th April 2012 |
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HERE The Plank ... How Long Can You Hold It ?? ... all the details on this exercise ... plus the World Record !! Includes Sharon, Tanya, Lars, Ken, Josh, Colin, Joel, Elsie and Millie |
| Friday 13th April 2012 | NEWSLETTER #01......NEWSLETTER #02 ... refers to Tanya's Duathlon on Sunday 15th April 2012 |
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Saturday 14th April 2012 ... and also refer to ... Thursday 18th August 2011 Thursday 8th September 2011 |
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HERE CrossFit "BRADLEY" Routine ... full details on this CrossFit exercise ... plus all the times taken Includes Sharon, Tanya, Ken, Colin, Jess S, Elsie and Millie |
| Saturday 14th April 2012 | NEWSLETTER |
| Thursday 19th April 2012 |
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HERE CrossFit "RUNNING FRAN" Routine ... full details of this CrossFit Routine ... and includes the times taken to complete the program Includes Sharon, Tanya, Ritchie, Lars, Ken, Johan, Elsie, Millie, Scott, Justine, Colin and Tennille |
| Thursday 19th April 2012 | NEWSLETTER #01......NEWSLETTER #02 ... and also refers to Tennille's shoulder injury |
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Saturday 21st April 2012 ... and also refer to ... Friday 5th March 2010 Saturday 17th July 2010 Saturday 14th August 2010 Saturday 18th September 2010 Saturday 13th November 2010 Tuesday 28th December 2010 Saturday 4th June 2011 Saturday 20th August 2011 Saturday 5th November 2011 Saturday 24th December 2011 Saturday 7th April 2012 |
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HERE F**k U Up Friday Done On A Saturday ... details of the exercises ... plus the times taken to complete the program ... plus there is a photo of Elsie and Millie Includes Sharon, Tanya, Ritchie, Lars, Kahlia, Ken, Josh, Elsie, Millie, Colin and Tennille |
| Saturday 21st April 2012 | NEWSLETTER |
| Wednesday 25th April 2012 | NEWSLETTER ... dates for 100 metre Sprint and the Beep Test |
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Thursday 26th April 2012 ... and also refer to ... Tuesday 31st January 2012 |
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HERE 100 metre Sprint ... this page includes the current World Records along with the Times and Medal Winners from 'Benchmark CrossFit' of Trinity Beach!! Includes Sharon, Tanya, Kahlia, Ken, Johan, Elsie, Millie, Josh, Colin, Justine, Tennille and Tai |
| Friday 27th April 2012 | NEWSLETTER |
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Saturday 28th April 2012 ... and also refer to ... Saturday 19th March 2011 Saturday 14th May 2011 Thursday 2nd June 2011 Saturday 6th August 2011 Saturday 1st October 2011 Saturday 21st January 2012 |
CLICK
HERE 'Filthy Fifty' ... page includes all the exercise details along with a demonstration video ... plus the times taken to complete the program .. there are also photos and videos from past sessions and there are comments from Tanya's Facebook Page Includes Sharon, Tanya, Lars, Ken, Scott, Johan, Elsie, Millie, Colin, Jess S and Justine |
| Saturday 28th April 2012 | NEWSLETTER |
| Monday 30th April 2012 | NEWSLETTER |
| Tuesday 1st May 2012 |
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HERE CrossFit "MANION" Routine ... all the details on this program ... along with the time taken Includes Sharon, Tanya, Lars, Ken, Scott, Johan, Elsie, Millie, Colin and Tennille |
| Wednesday 2nd May 2012 | NEWSLETTER |
| Thursday 3rd May 2012 | NEWSLETTER ... Tanya's Ironman 70.3 on Sunday 3rd June 2012 |
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Tuesday 8th May 2012 ... and also refer to ... Tuesday 30th August 2011 Thursday 3rd November 2011 Saturday 24th March 2012 |
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HERE CrossFit 'SIX SHOOTER' Routine ... the details of the exercises involved along with a few notes and the times taken Includes Sharon, Lars, Ken, Justine and Millie |
| Wednesday 9th May 2012 | NEWSLETTER |
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Thursday 10th May 2012 ... and also refer to ... Thursday 8th December 2011 Thursday 9th February 2012 |
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HERE CrossFit "WOOD" Routine ... dedicated to an Australian soldier killed in Afghanistan ... the page includes all the details along with the times taken Includes Lars, Ken, Scott, Johan, Elsie, Millie and Tennille |
| Friday 11th May 2012 | NEWSLETTER |
| Monday 14th May 2012 | NEWSLETTER ... date for the Beep Test |
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Tuesday 15th May 2012 ... and this page has been regularly updated since November 2009 |
CLICK
HERE The Twenty Metre Shuttle Run or Beep Test ... all the details and the updated results Includes Sharon, Lars, Ken, Johan, Elsie, Millie, Colin, Justine and Tennille |
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Tuesday 15th May 2012 ... and also refer to ... Saturday 11th July 2009 Wednesday 15th July 2009 Friday 19th February 2010 Tuesday 7th December 2010 Saturday 29th January 2011 Saturday 23rd April 2011 Tuesday 9th August 2011 Tuesday 18th October 2011 |
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HERE CrossFit "FRAN" Routine ... full details on this CrossFit exercise including a demonstration video ... plus all the weight details and times taken Includes Lars, Ken, Johan, Elsie, Millie, Colin and Tennille |
| Wednesday 16th May 2012 | NEWSLETTER |
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Saturday 19th May 2012 ... and also refer to ... Saturday 7th August 2010 Saturday 16th July 2011 Tuesday 21st February 2012 |
CLICK
HERE Squat Thrusters + High Pulls + Kettle Ball Swings + Wall Balls + Burpees + Sprinting ... includes the details of the exercises ... and the times taken to complete the program ... and the page includes photos and videos from previous sessions Includes Sharon, Brett, Ritchie, Scott, Johan, Ken, Colin, Millie, Elsie, Josh and Jess |
| Sunday 20th May 2012 | NEWSLETTER |