Wednesday 1 Aug - 3 x 3min AMRAPS - 1st AMRAP - 10 Burpee, 10 Box Jump. 2nd AMRAP - 10 Squat, 10 PushUp. 3rd AMRAP - 10 Dumbbell Snatch Right Arm, 10 DB Snatch Left Arm (20/15)

2 min rest between each AMRAP.
Strength - Snatch Balance

Tuesday 31 Jul - 10 x 100m Sprint

CFD @ Katherine Gorge
Strength - Power Snatch

Monday 30 Jul - 15 Min AMRAP - 3 Power Clean (70/50), 1 Thruster (70/50), 7 KettleBell Swing (24/16), 7 PullUp

Strength - Back Squat

Sunday 29 Jul - Open Gym 2-4pm

Thanks to Coach Carl, Coach Amy and Coach Aaron for running CFD for the last 3 weeks and to all the helpers who made it run so smoothly!

Saturday 28 Jul - 'Team WOD' - 200m Tyre Flip, 800m Run, 60 WallBall, 80 OverHead Lunge Step (15/10), 100m Bear Crawl

Friday 27 Jul - Rest Day

Closed for Show Day Public Holiday

Thursday 26 Jul - 'Karen' - 150 WallBall. 5 Min Rest then 'Annie' 50-40-30-20-10 Double Under, SitUp

San Francisco CrossFit - all outdoors
CFD will be closed on Friday for the public holiday