Sunday 26 Apr - Open Gym 2-4pm

Little Pia growing up so fast

Saturday 25 Apr - 'B-1' - 3 Rnds - 400m Run, 21 KettleBell Swing, 15 Knees to Elbows, 9 Ring Dips

Session times as normal today.
The WOD today is in honor of a young man, Benjamin Ranaudo. 
Ben was killed in Afghanistan in July 2009 by an IED, he was only 22. 
He trained at CrossFit North Queensland. On their results board he was known as 'B-1'

Thursday 23 Apr - 7 Rnds - 5 MuscleUp, 10 Burpee


Strength - Clean Complex
Yoga is on tonight (Thursday) 7pm, $10.

Wednesday 22 Apr - 30 Min AMRAP - 30 HandStand PushUp, 2 Rope Climb, 30 OverHead Lunge Step (20/15), 2 Rope Climb, 30 Dumbbell Hang Clean (15/10), 2 Rope Climb

Raymond and Sarah dropping in for a hello last weekend. I am sure he will be picking that up next visit!

Tuesday 21 Apr - 3 Rnds - 7 Toes To Bar, 7 PullUp. 3 Rnds - 7 WallBall, 7 MedBall Clean. 3 Rnds - 7 Burpee Box Jump, 7 Box Jump Over. 3 Rnds - 7 DeadLift (60/40), 7 Power Clean (60/40)

Jana and Mitch spent the weekend in Brisbane at The Again Faster Youth Development Camp. Firstly, congratulations on being selected to attend and secondly for doing yourselves and CFD proud and showing them how awesome you two are!!
Strength - Press and Push Jerk