Tuesday 21 Apr - 3 Rnds - 7 Toes To Bar, 7 PullUp. 3 Rnds - 7 WallBall, 7 MedBall Clean. 3 Rnds - 7 Burpee Box Jump, 7 Box Jump Over. 3 Rnds - 7 DeadLift (60/40), 7 Power Clean (60/40)

Jana and Mitch spent the weekend in Brisbane at The Again Faster Youth Development Camp. Firstly, congratulations on being selected to attend and secondly for doing yourselves and CFD proud and showing them how awesome you two are!!
Strength - Press and Push Jerk

Monday 20 Apr - 2 Rnds - 1 Min Row, 30 Sec Rest, 1 Min Plate Ground To OverHead (20/15), 30 Sec Rest, 1 Min Reverse Burpee, 30 Sec Rest, 1 Min Dumbbell Snatch (20/15), 30 Sec Rest

Strength - DeadLift and Clean Pull

Sunday 19 Apr - Open Gym 2-4pm

Donna, still going strong with the due date getting closer!

Saturday 18 Apr - 1K Run, 3 Rnds of 'DT', 600m Run, 2 Rnds of 'DT', 400m Run, 1 Rnd of 'DT'

'DT' is 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk (70/50)

Friday 17 Apr - 21 PullUp, 21 PushUp, 21 KettleBell Swing (32/24), 15 PullUp, 15 PushUp, 15 KettleBell Swing, 9 PullUp, 9 PushUp, 9 KettleBell Swing

 Thanks so much for all the help this week from Faith, Simon M, Marie, Mitch and Kwow, to get the massive April On Ramp group ready to CrossFit!
Strength - Bench Press

Thursday 16 Apr - Run 800m, 40 Squat Clean (60/40)

Wednesday 15 Apr - 200m MedBall Carry (9/6), 30 WallBall, 200m Suitcase Carry (24/16), 30 KettleBell Snatch (24/16)

Strength - Snatch Complex
Great lifting from Mitch and Emily on Sunday at the NTWA comp. Thanks to everyone who called in for some crowd support, the more people watching the lighter the bar feels!
 If anyone is interested in lifting at the next comp in 2 months time let me know.