Saturday, 24 September

***BARBELL CLUB will start at 0730, this is a free technique session which will focus on the snatch***



“Mitch’s Magical Helicopter Ride”

Teams of 3

30min AMRAP

65 GHDs (Scaled 65 Ab-Mat Sit Ups)

20 Power Cleans

  • Rnd 1 (RX 135/95) (Scaled 95/65)
  • Rnd 2 (RX 155/ 105) (Scaled 105/75)
  • Rnd 3 (RX 185/115) (Scaled 115/85)
  • Rnd 4 (RX 205/125) (Scaled 125/95)
  • Rnd 5 (RX 225/135) (Scaled 135/105)
  • Rnd 6 (RX 245/145) (Scaled 155/115)
  • Rnd 7 (RX 265/155) (Scaled 175/125)

One Partner will complete a 200m medicine ball run (20/14) while the other two athletes work


“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Comments (



%d bloggers like this: