Friday 23 Aug - 20-15-10-5 PullUp, Squat, Dumbbell Press (15/10).

After each set 1 Rope Climb and 1 Wall Climb

Strength - Bench Press

If you don't have a pair of Nano's yet talk to Sam.

Thursday 22 Aug - 50-40-30-20-10 - Double Under, 10-8-6-4-2- Squat Clean Thruster (60/40)

Strength - Thruster

Wednesday 21 Aug - 'Kelly' - 5 Rnds - Run 400m, 30 Box Jump, 30 WallBall

Compare to 9 Feb

Tuesday 20 Aug - 7 Min AMRAP - 3 Power Clean (50/35), 3 Over The Bar Burpee, 6 Power Clean, 6 Over The Bar Burpee….increase by 3 reps each round until 7mins is up

Strength - Clean Complex

Monday 19 Aug - 5 Rnds - 1 Min Handstand PushUps, 1 Min Pistol Squats, 1 Min Knees To Elbows, 1 Min Rest

Nell is a daily inspiration to us all. Darwin's fittest baby is due in 5 weeks!
Strength - Push Press and Jerk

Sunday 18 Aug - Open Gym - 2-4pm

Pilates at 11am

Saturday 17 Aug - 10-1 - WallBall, Burpee, 10-1 - Box Jump, Dumbbell Snatch (20/15), 10-1 - KettleBell Swing (24/16) SitUp

There is a free intro session at CrossFit 11 Mile at 10am today (Saturday) with Aaron and Amy. Also, as of this Sunday, 11 Mile will kick off Open Gym sessions. The doors will be open from 10am-12 noon for you to lift, improve, WOD or hang out! Remember, your CFD membership is also an 11M membership so make the most of both boxes.