I am seeing some huge improvements from you guys in the last couple of weeks. More people are getting their kipping action sorted out, more are doing WOD's as rx'd, and there are some super fast times going up on the board!Thursday 08 Jul - 20 Back Squat (100/70), 40 Toes To Bar, 60 KettleBell Swing (32/24)
I am seeing some huge improvements from you guys in the last couple of weeks. More people are getting their kipping action sorted out, more are doing WOD's as rx'd, and there are some super fast times going up on the board!
Wednesday 07 Jul - 10-9-8-7-6-5-4-3-2-1 - KettleBell Swing(24/16), Burpee
After 3k of running and 300 squats we deserve a fun WOD like this one!Is everyone keen for a 5k run along the Fannie Bay Foreshore on Friday at 6pm? There will also be a 10k option for those who have a half marathon coming up in a couple of weeks? We will meet at the Cool Spot Cafe end of the track on the corner - start and finish spot is the same so you can leave water, keys etc there with me.
Tuesday 06 Jul - 'Luce' - 3 Rnds - 1k Run, 10 Muscle Ups, 100 Squats
Tommy from the US Navy kicking back in the big tyre post WOD!Monday 05 Jul - 'Grace' - 30 Clean and Jerk (60/40)
This is me at a Lifting Comp a few months ago. Darren Ellis is the judge from CFNZ making sure I break parallel in the Squat.Standards are important.
They are what set us apart from all of the other fitness groups out there. We don't just work hard for 30 minutes to get a sweat up. We perfect our technique, work our weaknesses and take pride in our gains. Yeah the clock is important and it is great to beat our last time - but making sure every rep counts, every time, is what we are all about.
Sunday 04 July - Open Gym
Jen doing a CF WOD, on holidays, in The Maldives, in a CFD Singlet - Nice!!Open Gym is from 2-4pm. Come in for any amount of time within that 2 hours.
Great efforts from Tom, Rich and Kel doing 'Nancy' as prescribed (as Rx'd).
Great efforts from Tom, Rich and Kel doing 'Nancy' as prescribed (as Rx'd).
Saturday 03 Jul - "Nancy" 5 Rnds - 400m Run, 15 Overhead Squats (40/30)
Another Benchmark WOD that should get a few more names on the board!Friday 02 Jul - CrossFit Darwin Rest Day
It has been a big week at CFD. Everyone who is sore should enjoy a rest day! Nice work on the Heavy Cleans, good to see great improvements.
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