Monday 21 May - 'Fran' - 21-15-9 Thruster (40/30), PullUp

 Compare to 23 Dec and 23 Sep

Strength - OverHead Squat

Great Weightlifting Comp at CFD. Thanks to the lifters for lifting so well and for the support from everyone who turned up to cheer and enjoy a BBQ and beers. Next one is July - start training!

Sunday 20 May - Weightlifting Comp 10am - 12 noon

There is No Open Gym tomorrow BUT there is a Weightlifting Comp at CFD from 10am, so come on down and support the awesome lifters We will be having a BBQ from 12noon. BYO chair, drinks and cheer! Meat and salad provided.

Saturday 19 May - 'Team WOD' - 5 Rnds - 30m Tyre Drag, 30m Tyre Pull, 1 Rope Climb, 200m Row, 30m Tyre Flip

 Each team member will also complete 20 Squats, 20 Lunge Steps and 10 Burpees every round.

Pilates is on at 4pm

Olympic Weightlifting Comp is @CFD this Sunday at 10am - be there to support the awesome lifters! There will be a BBQ after it, BYO!

Friday 18 May - 3 Rnds - 400m Farmers Carry (15/10), 20 Burpee, 20 Power Clean (60/40), 20 Box Jump

 2 Min Rest between Rnds

Thursday 17 May - Run 800m, 30 Dumbbell Thruster (15/10), Run 600m, 30 Toes To Bar, Run 400m, 30 WallBall, Run 200m, 30m Bear Crawl

Wednesday 16 May - 7 Min AMRAP - 20 Double Under, 10 PushUp, 5 Knees to Elbows

Strength - DeadLift

Tuesday 15 May - 100 Shoulder to OverHead (50/35). Every minute on the minute 10 SitUps

Titled - 'What CrossFit really looks like' (thanks Sam D)

Best of the beach photos, as voted by FB viewers!