Saturday 16 Aug - 3 Rnds - 10x 10m Sprint, 21 MedBall Clean. 2 Rnds - 500m Row, 15 Thruster (40/30). 1 Rnd - 1k Run, 9 Dumbbell Squat Clean (20/15)

Free Intro Session at CrossFit 11 Mile today, 2/104 McKinnon Rd, Pinelands, 10am

Friday 15 Aug - 3 Mins MuscleUp, 3 Mins Box Jump, 3 Mins Row, 3 Mins Burpee PullUp

Thursday 14 Aug - 4 Rnd - 1 Rope Climb, 3 Wall Climb, 5 Triple Under

Strength - Back Squat

Wednesday 13 Aug - 50 DeadLift (75/50), 50 Over the Bar Burpee, 50 WallBall

 Well done Simon, fastest male road run at the Katherine Ultra Challenge!
Strength - Weighted PullUp and Turkish GetUp

Tuesday 12 Aug - 3 Rnd - 3 Min AMRAP - 7 Clean & Jerk (75/50), 21 Double Under. 1 Min Rest

Strength - Push Jerk and Split Jerk

Monday 11 Aug - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Compare to 20 May

Strength - Hang Clean and Press

Sunday 10 Aug - Open Gym 2-4pm

Good luck to the CFDers competing in the NTWA weightlifting comp today and to those riding from Mandorah to Darwin in The Grand Fondo

If you would like to support the weightlifters the comp starts at 11am at CrossFit Territory in Yarrawonga, next to the vet clinic. They would love you there cheering them on!