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Cherry Picking- What is it costing you?

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Hey Crew, hope your weekend has been great! I just wanted to take a moment to address something I have seen a little bit over the past couple of months sneaking in. CHERRY PICKING.

What is Cherry Picking? Basically, jumping on the Bounce website, checking what the workout is, and deciding to come to training depending on what we have programmed for that given day. A great example of this is workouts with large volumes of running. A few things we commonly hear as reasons to skip these workouts are – “I hate running”, “I dont want to be last because im not good at running”, “running wont help me achieve my goals”.

Our programming is designed as per the CrossFit methodology, which pertains to creating human beings who are proficient across all 10 facets of fitness (strength, agility, flexibility, endurance, power, speed, accuracy, stamina, coordination and balance). We are not specialists in any one fitness domain.  We must train across many time domains (short, moderate and long), we must also train with varying loads (light through to HEAVY), but most importantly we MUST train the things we suck at. The things you suck at are your weakest link as a human being, they aren’t fun to train but they 100% are what will make the BIGGEST change and adaptation to your fitness journey and longevity.

Instead of checking workouts day to day and this being your attendance determinant, try something new. Sit down on a Sunday for 5 minutes, look at your week, your work/social commitments and write in your diary your training days for the coming week. No matter what comes up in programming, turn up, do the work and become a better, tougher and more well rounded human. If you aren’t fitter and better at the things you hate/suck at in 6 months, ill eat my words and you can go back to Cherry Picking your way through the week.

So, who’s in?


Wednesday 07/06/17

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As many Reps as possible in 15 minutes

50 Box Jumps (24/20″)

40 Toes to Bar

30 Alternating Pistol Squats

20 Push Jerks (80/52.5)



5 Sets

20 Handstand Shoulder Taps

  • Rest between rounds
    • This can be done in handstand on wall, pike handstand on box, in push up plank position, partner freestanding or freestanding unassisted.

Monday 05/06/17

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FIRST WORKOUT AT OUR NEW LOCATION! 3/10 Harrington Street, Arundel.  Dont forget new times for morning classes are 5:30am and 6:30am.



Paused Back Squats

5 x 2 @ 80% 1RM

Sets on 0:00/2:30/5:00/7:30/10:00



As many reps as possible in 7 minutes

70 Wall Balls (9/6)

35 Ring Dips

Saturday 03/07/17

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WE ARE CLOSED TODAY! We are moving all of the gear from CrossFit Bounce to the NEW Bounce location. If you have a spare hour or two please come down and give us a hand! We will start at the old gym at 8:30am.

Otherwise, we will see you Monday at the new gym! Look out for posts on the members page over the weekend for all information pertaining to new training times, new facility, etc!

Thanks Bounce Fam!