Thursday 21 Oct - 'Bulger' - 10 Rnds - Run 150m, 7 Chest To Bar PullUps, 7 Front Squat (60/40), 7 HandStand PushUp

  click here for a very funny news report!!

Wednesday 20 Oct - 'Forrest' - 3 Rnds - 20 L PullUps, 30 Toes To Bar, 40 Burpees, Run 800m

This is a big WOD. Be not afraid, the scale for this will be half the reps. For those keen to give this hero WOD a go, as prescribed (rx'd), their is a 45min time cap

Tuesday 19 Oct - 'CrossFit Total' - 1 Press, 1 BackSquat, 1 DeadLift

 Michael has now departed for weeks, months, possibly years of adventurous world travel. On behalf of everyone at CFD I would like to thank him for his time with us, we all learned so much, and laughed a lot! I think the kids will be saddest to see him go! We all hope your travels are safe, fun and rewarding. Thanks again Michael, it has truly been a great experience for us all!

Monday 18 Oct - 3 Rnds - 15 Hang Power Cleans (60/40), 15 Burpees

 Thanks to everyone who came along to the Ski Club to say goodbye to Michael, awesome turnout! We have such an amazing group of people at CFD, we really should get together socially more often.

 So check this out - Aaron and his partner Amy have just started at CFD but have been Crossfitting for some time. Aaron just had a WOD video, he and Amy made, posted on Blair Morrison's blog 'anywhere fit' so watch it, it's really cool!! Nice work Aaron. Aaron's WOD   just scroll down to Friday 15 Oct - it's called 'Ruined by Tracey'

Sunday 17 Oct - Open Gym

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!