Thursday 24 Oct - 50 Hang Power Clean (50/35), 40 Box Jump Overs, 30 Cal Row, 20 Power Snatch (50/35), 10 Knees To Elbows, 5 Wall Climb

Strength - Back Squat

Wednesday 23 Oct - 10-1 OverHead Squat (50/35), Bar Facing Burpee

Strength - Press

Tuesday 22 Oct - 'Nate' - 20 Min AMRAP - 2 Muscle Up, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Strength - Turkish GetUp

Monday 21 Oct - Death by 10m Cone Sprints. Death by Wall Ball.

Death by = 1 rep in the first minute, 2 in the second minute and so on until you can no longer complete the number of reps required for that minute. 

Sunday 20 Oct - Open Gym 2-4pm

No Pilates today, Sophie is away.

Saturday 19 Oct - 21-18-15-12-9-6-3 - Burpee, SitUp, Squat, Dumbbell Snatch (20/15)

Fun in the rain!
Free Intro Session at CF 11 Mile this morning, 10am.
If you want to compete in the Again Faster AllStars Comp next weekend give me $70 by Tuesday night and I will register the teams. 

Friday 18 Oct - On The Minute For 20 Mins - Odd - 5 HandStand PushUps, Even - 5 Snatch

Strength - Snatch