Friday 1 Nov - ‘Elizabeth’ - 21-15-9 - Squat Clean (60/40), Ring Dip

Skills WOD - 7 Min AMRAP - 5 Strict MuscleUp, 1 Min L-Sit Hold.
 7 Min AMRAP - 5 Bar MuscleUp, 40 Hollow Rock
There will be a brief for Open WOD 20.4 at 5pm and another at 5:40pm
The regular 5:30pm session is still on

Thursday 31 Oct - In 5 Mins - 50 WallBall. In 5 Mins - 70/50cal Row

Strength - Press and Split Jerk

Friday 25 Oct - 7 Min AMRAP - 5 Strict HandStand PushUp, 10 Box Jump (70/60)

Strength - Snatch Balance and OverHead Squat

Tuesday 15 Oct - 3 Rnd - 200m Run, 10 PullUp, 200m Run, 10 Toes To Bar

Strength - Back Squat
Don’t forget to your enter your 20.1 score on the games website before 9:30am Tuesday.

Monday 14 Oct - Open WOD 20.1 - 10 Rounds - 8 Ground To OverHead (43/29), 10 Bar Facing Burpee

This WOD has a 15 Min Time Cap
 If you haven’t signed up for the open yet there is still time. 
Registration will close 9:30am Tuesday 
This is also when you need to have your 20.1 score submitted by.
Register here

Friday 11 Oct - 10 Rnds - Min 1 - 1 DeadLift (increase weight each round), Min 2 - 3 Strict HandStand PushUp, Min 3 - 6 KettleBell Snatch (24/16)

The first workout of the CrossFit Open is released today. 
It will be the CFD Monday WOD. 
If you would like to get it done earlier 5pm tonight or Sunday Open gym are the alternate times.
To register for the open click here

Wednesday 9 Oct - 2 Rnds - 2 Min AirBike, 1 Min Rest, 2 Min Strict PullUps, 1 Min Rest, 2 Min Double Unders, 1 Min Rest, 2 Min - Dips, 1 Min Rest

Skills WOD 10 Min EMOM - odd - Max Linked MuscleUps, even - Max HandStand Hold

Monday 7 Oct - 3 Rnds - In 3 Mins - 20 WallBall, Max Cal Row. 3 Rnds - In 3 Mins - 20 Box Jump Over, Max Dumbbell Snatch (22.5/15). 3 Rnds - In 3 Mins - 20 Power Snatch (40/30), Max Burpee Over Bar. 1 Min Rest After Each Round

The CrossFit Open is back!
 1 workout a week for 5 weeks. 
Worldwide Leaderboard, Suitable For Everyone, Most Fun Ever.
Sign up Here 
Kicks off Friday.

Thursday 26 Sep - ‘OPT Flight Simulator’ - 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 - Double Under

Skills WOD - 8 Min AMRAP - 9m HandStand Walk, 6 Weighted Pistol Squat, 3 Skin The Cat