Tuesday 31 Jul - 10 x 100m Sprint

CFD @ Katherine Gorge
Strength - Power Snatch

Sunday 29 Jul - Open Gym 2-4pm

Thanks to Coach Carl, Coach Amy and Coach Aaron for running CFD for the last 3 weeks and to all the helpers who made it run so smoothly!

Friday 27 Jul - Rest Day

Closed for Show Day Public Holiday

Thursday 26 Jul - 'Karen' - 150 WallBall. 5 Min Rest then 'Annie' 50-40-30-20-10 Double Under, SitUp

San Francisco CrossFit - all outdoors
CFD will be closed on Friday for the public holiday

Wednesday 25 Jul - DeadLift 5-5-5-5-5

At CrossFit MaxEffort, Las Vegas, with Zach Forrest and Isaac Toomer

Monday 23 Jul - 'Amanda' - 9-7-5 Muscle Up, Squat Snatch (60/40)

With Kelly Starrett, the mobility god, at San Francisco CrossFit

Sunday 22 Jul - Open Gym 2-4pm

Good luck to the Darwin Half Marathon runners today! 

Saturday 21 Jul - 'Partner WOD' - 5 Rnds - 20 Burpee, 10 x 100m Sprint, 20 PullUp, 20 Box Jump, 20 Squat, 20 SitUp

Partners go rep for rep on this one - Partner #1 does a burpee while partner #2 rests, partner #2 does the next burpee while partner #1 rests and so on. 

Wednesday 18 Jul - 100-80-60-40-20 Lunge Step, 50-40-30-20-10 KettleBell Swing (24/16)

Team CFD at the Beer Can Regatta - dominating!! 

Tuesday 17 Jul - 25 Min AMRAP - 12 Ring PushUp, 12 Pistol, 12 Box Jump, 200m Run

Massive stadium crowd for the women's sledge hammer event. Excellent work done by the Aussie and  Kiwi athletes here this weekend.

Monday 16 Jul - 3 Rnd - 10 Power Snatch (60/40), 30 Double Under

Me doing burpees to score sunglasses at The CrossFit Games!
Strength - Power Snatch

Sunday 15 Jul - Open Gym 2-4pm

The athletes at The CrossFit Games making Bar MuscleUps look easy!
There are a few people from CFD competing at the weightlifting comp at The NT Institute of Sport today (Sunday). It starts at 11am, I'm sure they would love some crowd support to help get a PB lift overhead!

Tuesday 10 Jul - 'Elizabeth' - 21-15-9 Squat Clean (60/40), Ring Dip

Compare to 19 Jan
Strength - Squat Clean

Sunday 8 Jul - Open Gym 2-4pm

If you were keen to do the Mandorah Ride this year you may, or may not, know that registrations have closed, due to the number of entries and the limitation of transporting riders by ferry. 
The organisers are having a meeting Tuesday night to review the situation, the solution may be to let more riders sign up but have them take a road trip to the start line. 
If you have not registered but want to do the ride then email info@santostopendgranfondo.com.au and let them know that you would like to go on the standby list - do it NOW!

Saturday 7 Jul - 'Fran' 21-15-9 Thruster (40/30), PullUp OR 'Eva' - 5 Rnds - 800m Run, 30 KettleBell Swing (32/24), 30PullUps

The choice is yours - 'Fran' =  fast and intense. 'Eva' = long, heavy, slog! If a full 'Eva' seems ridiculous you could always scale it to a 'Half Eva' or do 'Eva' with a partner? 

Thursday 5 Jul - 'Hopper Deck'

The group chooses a WOD card from the deck. If everyone agrees then the group then does that WOD. If one person in the group says 'no' then everyone does 10 burpees and another card is chosen. This continues until everyone agrees on the WOD. However, you can only say no once.

Tuesday 3 Jul - 400m Run then 15-10-5 Thruster (40/30), Ring PushUp then 400m Run

Em and her partner after the Gold Coast Marathon
Strength - Snatch/OverHead Squat combo

Monday 2 Jul - 12 Min AMRAP - 12 Toes To Bar, 12 MedBall Clean, 12 KettleBell SumoDeadLift HighPull (32/24)

Strength - Thruster
Em C completed her first Marathon on the Gold Coast today in 4 hrs 39 mins. Truly epic achievement Em, well done! Garry got his first MuscleUp at Open Gym too!