Saturday 12 Nov - 'White' 5 Rnds - 3 Rope Ascent, 10 Toes To Bar, 21 OverHead Weighted Walking Lunge Step (20/15), Run 400m

Friday 11 Nov - 70 Burpees, 60 SitUps, 50 KettleBell Swings (24/16), 40 PullUps, 30 Back Extension, 20 Knees To Elbows, 10 HandStand PushUps

 Compare to 1 Apr

Two goals have already been ticked off on the new goal board - Zac with a 60kg Clean and Jerk and Kat G with a 50cm Box Jump. Awesome work! Who's next??

Thursday 10 Nov - 12 Min AMRAP - 9 Hang Power Clean (40/30), 7 Med Ball Clean, 5 Burpee PullUp

 Strength - Hang Snatch

Wednesday 9 Nov - 6 Rnds - 200m Run, 10 Thruster (40/30), 5 HandStand PushUp

Tuesday 8 Nov - 3 Rnds - 10 OverHead Squat (60/40), 50 Double Under

Monday 7 Nov - 10x 100m Sprint. 60 Second rest between efforts.

 Strength - Press, Push Press, Push Jerk

Great Triathlon efforts this weekend by Megan, Simon and Kel R.

Sunday 6 Nov - Open Gym 2-4pm

Triathlon - Sunday, Lake Alexander, 7am start. 3 Rnds - 250m Swim, 5k Ride, 1k Run.