Starting is really easy ... you do not need to be fit or know anything about CrossFit.
Step 1 is to click on "Want to Start", or give us a call or drop us an email to let us know that you are interested,
Step 2 is once you have registered we will call you and discuss a time to book you in for your first Intro session.
Step 3 is to complete your intro sessions and then join the group sessions when you are ready.
If you are new to CrossFit, we will take it easy at the beginning and hold back the intensity until you get used to the training. Our experienced coaches will adapt the program to your individual circumstance, taking into account any injuries and your current level of conditioning.
All you need is a positive attitude.
There are no excuses, get started today! 
See
http://www.brisbanetimes.com.au/executive-style/fitness/commando-steves-training-tips-20100316-qbhk.html?autostart=1
Posted by: Miles | March 16, 2010 at 07:04 PM
I wonder what socks I should wear...
BTW, that weight is HEAVY!! Hmmmm it's gonna be a gasser!
Posted by: Shiela | March 16, 2010 at 10:22 PM
I wish I had thought to wear socks.
Posted by: Gerard | March 17, 2010 at 07:37 AM
5am:
Ben W 11.57 Rxd
Mel B 9.17 (30)
Gerard N 9.34 (80)
Andy W 9.22 (80)
Paul F 9.52 Rxd
Les J 9.30 (70)
Jamie E
Nicole N 10.30 (30)
Narelle D 13.32 (50kg/500m Row)
Craig N 9.41 (100)
Emma K 10.27 Rxd
Rob C 12.52 Rxd
Katrina C 9.41 (50)
Miles W 10.28 (80)
Bill S 8.34 Rxd
Lyndon P 10.56 (100)
Melissa W 12.36 (45)
Jo L 12.18 (45)
Nat L 11.03 Rxd
Lily C 9.34 (65)
Kieran H 8.35 (70)
Niki F 11.25 (65)
Kelleigh B 8.12 (70.25)
Yvette M 8.21 (70.25)
Cam N 9.07 (120/500m Row)
Miguel J 9.40 (70)
Kate Th 10.58 (70)
Anne K 11.01 (50)
Matt J 11.27 (70)
Baby John 8.50 (100)
Shaun Og 9.12 (100)
Jim H 9.07 (80)
6am:
Fletch 9.12 Rxd
Shaun McK 10.47 (80)
Oz U 9.21 (140)
Sherrin H 12.26 (40kg/500m Row)
Liz S 14.05 (35)
Roger S 9.16 (100)
Nikki B 11.03 (35)
Lisa S 10.46 rxd
Gerard L 10.38 (100)
Josh G 11.00 (80)
Brad M 10.53 Rxd
Glen W 8.30 (35)
Thomas R 10.44 (100)
Ben H 9.35 (70)
Kyl R 8.37 ( 100)
Steven McK 8.41 (70)
James HR 11.01 (70)
Anna R 12.06 (60)
Shaun McT 9.36 (140)
Tara S 8.52 (55)
Aaron Pol 10.33 Rxd
Lachlan S 8.55 (60)
Alexei A 9.13 ( 90)
Paula F 2 sets ( 32.5)
Nikki K 8.10 (35)
Shiela W 10.17 (60)
Kate A 9.16 (35)
Sarah G 9.10 (35)
Steve W 8.26 (95)
Nada M 11.01 (35)
Kate Sm 11.24 (40)
Posted by: Cassius | March 17, 2010 at 07:38 AM
Looks like a good workout, sad I missed it! , (says she who is safely sitting in the lobby at Twin Waters waiting for a work conference to start)..... I was however "treated" to Fight Gone Bad by the guys at Coastal Crossfit! I'm awake now!
Posted by: Mon | March 17, 2010 at 10:14 AM
Haven't had any internet the last few days but still plugging away at the WOD's
14/3/2010
Press 1,1,1,1,1 (40)
Push Press 3,3,3,3,3 (47.5)
Push Jerk 5,5,5,5,5 (45)
15/3/2010
Thrusters
3,3,3,3,3 30-47.5
4 Rounds
10 Burpees
10 Pull Ups
9.55 rxd
16/3/2010
Overhead Squat
5,3,3,3,2,2,2,2,1,1,1,1,1
30-45kg
17/3/2010
Ring Dips
3,3,3,3,3,3,3
Edwin T 6.20 (80)
Posted by: Edwin Townshend | March 17, 2010 at 01:08 PM
10am Trainer WOD:
Wendy S 9.20 (60)
Matt S 8.15 rxd 140kg
Danny 8.27 rxd
Felipe 8.25 (100)
12pm:
Crazy Ross 6.58 (100)
Clay 10.40 (110)
Eamon B 9.00 (90)
Tom A 9.09 (70)
Ricky K 10.50 (35)
Brian B 7.02 rxd
Adam P 9.28 (110)
Romana 12.30 (15)
Christine A 9.50 (60)
Mick P 8.44 (90)
Lynn M 10.37 (15)
Matt G 11.45 rxd
Ruth L 10.10 (15)
Mick T 11.40 (100)
Ron E 11.05 (70/Row)
Jodie H 10.47 (50/Row)
Kate M 10.15 rxd
John H 11.36 (20)
Andy J 9.24 (80)
Sharif D 9.03 (80/Row)
Mike R 9.36 (50)
Collette O ? (60/Row)
Posted by: Danny M | March 17, 2010 at 01:26 PM
where is my time??
Posted by: Pip H.R | March 17, 2010 at 05:15 PM
Craig - 7.59 rxd..loved it
Posted by: Nielo | March 17, 2010 at 07:26 PM
Hey Pip, sorry got missed off
6am:
Pip HR 14.58 (40kg)
5pm:
Phil C 8.32 rxd
Tiff B 12.55 (55/500m Row)
Franky C 10.12 (60)
Lee H 9.53 (65)
Glen B 12.10 (100)
John McK 11.42 (40)
Simon T 8.14 (80)
Andy Mac 11.48 (100)
Jean M 10.50 (40)
Anna H 8.47 (45)
Nathan S 10.03 (80)
Scott M 12.54 (100)
Mark D 9.04 (65)
Bel G 10.30 (55)
Virgil 17.08 (100)
Liz B 13.44 rxd
Mary 12.15 (45)
Karel 10.07 (80)
Jesse S 9.18 rxd
Jess M 9.06 (55)
6pm:
Matt T 11.12 (55)
Tom P 8.52 (90)
Carmel L 9.31 (60)
Paul S 10.33 (80)
Thom B 7.15 (80)
Arend Q 12.04 (60/Row)
Shane H 11.30 (90)
Westy 10.54 rxd
Joel B 8.03 (90)
AP 7.28 rxd 140kg
Mike P
Mike Mac 9.23 (45)
Ingrid O 10.29 (60)
Lou H 13.09 (50)
Tor V 9.37 (80)
Stacy A 9.51 (65)
Tracey W 8.14 (65)
Amy H 9.32 (60)
Sally K 11.45 (45)
Janelle K 12.20 (45)
Cath H 10.30 (60)
Chops 9.42 (40)
Gaz O 11.29 rxd
Emma H 10.32 (60)
Tony L 9.20 (80)
Jon M 9.33 (30)
Sarah B 13.42 (40)
Jenny T 10.02 (15)
Sharon 14.46 (4rnds: 400m Run, 50 Squats)
Posted by: Danny M | March 17, 2010 at 07:30 PM
YAC Crew. Welcome Michael and Cal to our little posse in Young! They are a great replacement for Team Mulquiney who has headed to the army. Best of luck Tommy.
Kales (60kg) 7.26
Chris (80kg) 6.10
Michael (80kg) 5.57
Cal (40kg) 7.20
Posted by: Kaliegh | March 17, 2010 at 08:47 PM