Saturday 23 Jun - 'Partner WOD' - 20 Rnds - 100m Sprint, 3 Burpee Box Jump, 6 Dumbbell Snatch, 9 Dumbbell Thruster

Breakfast BBQ at Kirsten and Ash's place after the 8am session.

Pilates is on at 4pm tomorrow

Friday 22 Jun - 10 Min AMRAP - 10 Push Press (50/35), 10 PullUp

The newest group to graduate from On Ramp, good work guys, see you all Friday!

Kirsten and Ash have offered to have everyone over for a BBQ breakfast at their place Saturday morning after the 8am WOD. It's within walking distance from CFD and Ash is a chef so I recommend taking them up on the offer!

Also, if you want to do Pilates this Saturday @ 4pm add your name to the board.
Tynan won the 100m Teachers Race at her school athletic carnival today, legend!
Strength - Back Squat.

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.