If you are doing the Power Lifting Comp on the weekend be at Power Pit Gym, 55 Alawa St, by 11am Sunday for weigh in. If you are going to along to watch start time is 12noon.
Friday 9 Dec -7 Min AMRAP - 2 DeadLift (150/100), 2 Muscle Up
Thanks to everyone who very generously donated to The Commando Welfare Trust, we raised $420.
Thursday 8 Dec - 'Wood' - 5 Rnds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift High Pull (40/30), 10 Thruster (40/30), Rest 1 min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust
This WOD will be done at the majority of Australian CF boxes today. It is being run as a fundraiser so if you would like to donate please hand over some cash to me before the WOD and I will forward all funds raised to the Commando Welfare Trust. Donation is not compulsory but appreciated.
Sunday 4 Dec - Open Gym 2-4pm
Next weekend, Sunday 11 Dec, Power Pit Gym, in Alawa, are holding a Power Lifting Competition - DeadLift, Back Squat and Bench Press (3 attempts at each for a 1RM). It is free and aimed at first time competitors. There is a flyer on the noticeboard at CFD with more info. Let me know if you are keen to have a go. Open Gym would be a good time to work out your start weight for each lift!
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