Saturday 8 Sep - 'Kelly' - 5 Rnd - 400m Run, 30 Box Jump, 30 WallBall OR 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Congratulations Jo and JP!
Kelly - Compare to 25 Feb
Helen - Compare to 14 May
Good luck to Andrew, Az, Adrian, Amze, Sarah and Sammy D who are going in a CrossFit comp at CF Territory Saturday and Sunday. I am sure they would appreciate some friendly, familiar faces in the crowd so head on out and support them! Start time 9am Saturday.

Friday 7 Sep - 5 Mins Bar Facing Burpee, 4 Mins DeadLift, 3 Mins MuscleUps, 2 Mins Goblet Squat (16/12), 1 Min Box Jump

Amze's OnRamp group are ready to join the main group sessions, look after and encourage them!

Sub for Muscle Ups in this WOD is PullUps

Thursday 6 Sep - 10 min AMRAP - Max HandStand PushUps, 50 Lunge Steps

That's right, luluemon is back in town selling workout gear at Time Out gym.
Score = Total HandStand PushUps

Wednesday 5 Sep - 'Nancy' - 5 Rnd - Run 400m, 15 OverHead Squat (40/30)

Strength - OverHead Squat
Compare to 15 Jun

Tuesday 4 Sep - Death by Hang Power Clean and Push Jerk (50/35)

Steph D and Steph W at the triathlon on the weekend, so happy!

1 Clean & Jerk in the first minute, 2 in the second minute and so on until you are unable to complete the required reps for that minute.
Strength - Kettlebell Press

Monday 3 Sep - 15 Rnds - 5 MedBall Clean, 5 PushUp, 5 Toes To Bar

Strength - Weighted PullUp

Sunday 2 Sep - Open Gym 2-4pm

Don't forget it's an action packed weekend of sport! The Triathlon starts at Lake Alexander at 7:30am - Go Team CFD! Also the weightlifting comp at CF Territory at 10am.