Friday 8 Jun - 12 Min AMRAP - 12 Burpee, 12 KB Swing (32/24), 12 Ring Dip

Strength - Weighted Pullup

Thursday 7 Jun - 21-15-9 HandStand PushUp, Pistol

Strength - Power Snatch
Saturday's WOD is a 5k Run, both 8am and 3pm sessions will meet at Lake Alexander, East Point.
Session times for Monday (public holiday) will be 10am and 2pm only.

Wednesday 6 Jun - 3 Rnds - 2 min AMRAP - Squat Clean. 1 min Rest between Rnds

Strength - Hang Power Clean

Tuesday 5 Jun - 4 Rnds - 15 PushPress (50/35), 30 OverHead Lunge Step (20/15), 60 Double Under

The City to Surf breakfast after party!

Strength - Turkish GetUp

Monday 4 Jun - 'Angie' - 100 PullUps, 100 PushUps, 100 SitUps, 100 Squats

Team CFD before the City to Surf…….

and after!
Best morning EVER! We all did the run easily with little or no distance training - thanks CrossFit!!
Compare to 11 Feb

Sunday 3 Jun - Open Gym

Mother and daughter - I love CrossFit!

Saturday 2 Jun - 'Tonnage WOD' - DeadLift (3000kg/2000), Squat (2250/1500), KettleBell Swing (1500/1000), Dumbbell Snatch (750/500)

Start and finish with a 1k Run or a 1.5k Row or 500 Double Unders
If you plan on doing the City to Surf run on Sunday I recommend a rest day for Saturday!