Friday 25 Jul - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest

 Public Holiday - Session times are 8am and 3pm

Thursday 24 Jul - 10-1 - PushPress (60/40), DeadLift (60/40), BackSquat (60/40)

Strength - Bear Complex

Wednesday 23 Jul - 'Nicole' - 20 Min AMRAP - 400m Run, Max PullUps

Strength - Weighted PullUps and Front Squat

Tuesday 22 Jul - 'Nasty Girls' - 3 Rnds - 50 Squat, 7 MuscleUp, 10 Hang Power Clean (60/40)

 Well done Kel on completing The Darwin Half Marathon on Sunday!
Compare to 6 May
Strength - Clean & Jerk Complex

Monday 21 Jul - 21-15-9 - Dumbbell Thruster (15/10), Box Jump, DoubleUnder. 2 Min Rest. 21-15-9 - WallBall, PullUp, Burpee. 2 Min Rest. 21-15-9 - KettleBell Snatch (24/16), Toes Thru Rings, Row (cal).

Sunday 20 Jul - Open Gym 2-4pm

Saturday 19 Jul - 50-40-30-20-10 - KettleBell Swing (24/16), SitUp, OverHead Lunge Step (20/15), Dumbbell PushPress (15/10)

After each round do 1 Rope Climb, 2 Tyre Flips and 3 Wall Climbs

CrossFit 11 Mile are holding a free intro session at 10am today, send your friends!