Friday 13 Aug - Skills Session

The day I have been dreading has arrived - Jay and Kell are off to NZ for 3 months.

I am sure they have been looking forward to it but I will miss them! Jay and Kell have been CrossFitting with me since the Park WOD days (Kell was in our first group of six). These two have transformed from normal people to CrossFit Machines!! How did this happen - Consistency!
Kell and Jay have been super consistent since day 1. They walk into CFD everyday and go as hard as they can in every WOD. The gains they have made have been obvious to all. They are stronger, faster, fitter and have the best muscle tone EVER!! They are an example and inspiration to all of us.
The other reason they are so 'awesome' is because they took the 6 Week Paleo Challenge months ago and have never looked back! I am very proud of you two and hope you have a great time in NZ visiting all the CrossFit Affiliates over there - oh yeah - and doing some work with the NZ Army!

Thursday 12 Aug - "Cindy" - 20min AMRAP - 5 PullUps, 10 PushUps, 15 Squats

We are kicking goals already - Shelley and Katrina M both got a strict pull up each this morning for the first time - at the end of a grueling 28min WOD! Nice work guys, very impressive!!

Wednesday 11 Aug - 2 Rnds - 24 Deadlift (70/50), 24 Tyre Jump, 24 WallBall (8ft/10ft), 24 Bench Press, 24 Tyre Jump, 24 WallBall, 24 Clean (40/30)

The Goal Board is up and ready for your contributions! Write your name and a CrossFit goal you would like to achieve within 4 weeks and we will work on each individuals goal as part of the warm up everyday.

Tuesday 10 Aug - 3 Rnds - 10 Ground to OverHead (40/30), 80m Shuttle Run

Ground to OverHead means getting the bar Over Head anyway you like - Snatch, Clean and Press or Clean and Jerk. This is a super fast workout and will be fun! We will also spend some time on the KettleBell learning the exercises I was taught on the weekend.

Monday 09 Aug - 20 min AMRAP - 7 Back Squat (80/60), 10 KB OverHead Walking Lunge (right), 7 Burpees, 10 KB OverHead Walking Lunge (left)

Nick's new and improved Overhead Squat after 30mins of coaching from Don Stevenson.

Sunday 08 August - Open Gym

The KettleBell Course.
Timings for Sunday Open Gym is 4-5pm.

Don Stevenson, Level 2 Olympic Lifting Coach, will be there to improve your lifts - I recommend you make the most of this opportunity!!

Saturday 07 Aug - 5 Rnds - 10 OverHead Squat (50/35), 15 Toes To Bar, 20 Sit Ups

One class today - 8-9am.
So get out of bed and get your WOD done - or spend the rest of the day wishing you had!!