Sunday 22 Jul - Open Gym 2-4pm

Good luck to the Darwin Half Marathon runners today! 

Saturday 21 Jul - 'Partner WOD' - 5 Rnds - 20 Burpee, 10 x 100m Sprint, 20 PullUp, 20 Box Jump, 20 Squat, 20 SitUp

Partners go rep for rep on this one - Partner #1 does a burpee while partner #2 rests, partner #2 does the next burpee while partner #1 rests and so on. 

Friday 20 Jul - 800m Run, 21 DeadLift (100/70), 12 Dumbbell Snatch (25/17.5), 600m Run, 15 DeadLift, 6 Dumbbell Snatch, 400m Run, 9 DeadLift, 3 Dumbbell Snatch

Click here to see Kel G and Kel R visiting CF Santa Cruz West - the original Crossfit.

Thursday 19 Jul - 20 Thruster, 20 GHD Back Extension, 20 SitUp

Strength - Thruster

Wednesday 18 Jul - 100-80-60-40-20 Lunge Step, 50-40-30-20-10 KettleBell Swing (24/16)

Team CFD at the Beer Can Regatta - dominating!! 

Tuesday 17 Jul - 25 Min AMRAP - 12 Ring PushUp, 12 Pistol, 12 Box Jump, 200m Run

Massive stadium crowd for the women's sledge hammer event. Excellent work done by the Aussie and  Kiwi athletes here this weekend.

Monday 16 Jul - 3 Rnd - 10 Power Snatch (60/40), 30 Double Under

Me doing burpees to score sunglasses at The CrossFit Games!

Strength - Power Snatch