2 hours of Open Gym - what to work on today??
Saturday 16 Oct - 3 Rnds - 7 Thruster (60/40), 7 PullUps then 400m Run, 3 Rnds - 5 Thruster, 5 PullUp then 200m Run, 3 Rnds - 3 Thruster, 3 PullUp then 100m Run
Some monster DeadLift PR's today!! Most improved from the ladies was Katrina M with a 12.5kg gain - 110kg, and from the guys Marcus with a 10kg gain - 180kg. Also some PR's in the 10m Cone Sprints - too many to mention, I am pretty sure everyone who has done this one before got a better score - great work!
Friday 15 Oct - 1 RM DeadLift
So, dinner Saturday night to say goodbye to Michael. Place - Ski Club. Time - 6:30pm (to catch the sunset). Bring the kids, bring a friend, be there!
Wednesday 13 Oct - 3 Rnds - 40 Double Under, 30 Tyre Jumps, 20 SitUps, 10 Ring PushUps
Unfortunately Michael is leaving town next Monday. He is heading off to Nepal to trek the Annapurna Circuit so to thank Michael for all his work at CFD we will take him out for dinner. When? Saturday night.Where? Not sure yet - details to follow - just keep this Saturday night open if you would like to come along.
Tue 12 Oct - 3-7-9 - Hang Power Snatch (35/25), OverHead Squat (35/25), PullUp, Run 400m 9-7-3 - Hang Power Snatch (35/25), OverHead Squat (35/25), PullUp
CrossFit Territory, in Berrimah, is holding a Lifting Competition Saturday 30th Oct starting at 8:30am. Let me know if you are interested and I will find out the details
Monday 11 Oct - 100 KettleBell Walking Lunge (16/12), 50 KB Jerks (16/12), Run 800m
6:30am sessions start today
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