June On Ramp, ready for their first week of training.
If you have entered into the 5 lift comp next weekend Open Gym would be a good time to work out your start weights for each lift.
Thursday 18 Jun - 15-12-9 - Row (cal), Ring PushUp, Squat Clean (60/40). After every round run 400m.
Ronan and Sonia representing well at CrossFit Life Spark in Dubai. Unfortunately, for us, these 2 have decided to call Canada home for a while. Good luck guys but we all hope you move back soon!
This means no more 'Yin Yoga with Sonia' sessions on Thursday nights. I have however found a replacement. CJ, from Sunset Yoga Darwin is running a Yin Yoga session for us at CFD next Thursday 25th June at 7pm. If this session is well supported it will continue. Cost is $10 per person.
Wednesday 17 Jun - 5 Rope Climb, 50m Bear Crawl, 40 Dumbbell Snatch (20/15), 40m Bear Crawl, 30 Pistol Squat, 30m Bear Crawl, 20 PullUp, 20m Bear Crawl, 10 KettleBell Thruster (16/12), 10m Bear Crawl
If you want to enter this lifting comp but have not put your name up on the board at CFD yet then go to the Darwin Power Sports website here and fill out a registration form under the events tab. Be quick if you are keen as this comp is capped at 20 male and 20 female
Tuesday 16 Jun - 5 Min AMRAP - Max Strict PullUps, 25 Squats. 2 Min Rest. 5 Min AMRAP - Max Thruster (40/30), 25 SitUp
Monday 15 Jun - 7 Min AMRAP - 7 Power Snatch (50/35), 28 Double Under
Strength - Power Snatch and Hang Snatch
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