Thursday 21 Jun - Row 1k, 100 SitUp, 80 Squat, 60 KettleBell Swing (24/16), 40 Box Jump, 20 Knees To Elbows

Strength - Dumbbell Press

Wednesday 20 Jun - Run 1600m, Rest 3 min, Run 1200m, Rest 2 min, Run 800m, Rest 1 min, Run 400m

Compare to 20 Feb 

Tuesday 19 Jun - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift

Compare to 17 Jan

Monday 18 Jun - 21-15-9 Dumbbell Hang Squat Clean (20/15), HandStand PushUp

Sunday 17 Jun - Open Gym 2-4pm

MASSIVE congratulations to Leanne and Kel R for competing in the National Masters Weightlifting Competition held in Brisbane this weekend. Leanne equalled her PB for snatch with a 38kg lift. Kel PB'd both lifts with a 58kg snatch and a 70kg clean & jerk. EPIC guys, nice work!! Above are the pics from the live feed.

Saturday 16 Jun - 'Hope' - 3 Rnds - Burpees, Power Snatch (35/25) Box Jump, Thruster (35/25), Chest To Bar PullUp

1 min per station for max reps. 1 Min rest between Rounds. 

'Hope' is a WOD from CrossFit HQ that was used as a fundraiser, a week ago, for a children's hospital in the states.

I thought it would be nice if we used this opportunity to hold a fundraising day for The RSPCA. Donating is not compulsory, of course, but if you can spare some cash I will have a bucket out for a collection. 

Friday 15 Jun - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)

Pilates will go ahead on Saturday at 4pm if 8 people (or more) book in. If you are interested put your name on the board at CFD or email me