Thursday 05 August - 1x Snatch, 1x Clean & Jerk. Then a 10min AMRAP - 6x Squat Clean (55/40), 12 Pull Up, 24 Double Under

**New Session Time** - Friday 5:30pm.
CrossFit Darwin is now open 7 days a week. This means you can now more easily manage a 3 day on 1 day off (rest day) schedule for your training. 3 on 1 off is widely considered to be the best work/rest ratio for Crossfitters - so now it is up to you to implement. Working out every day is far from ideal - rest is imperative to recovery and strength gains. Consistency is the key, 3 on 1 off works.

Wednesday 04 Aug - 12 Min AMRAP - 9 Tyre Jumps, 7 Ring Dips, 5 Deadlifts (70/50)

Mountain Bike Riding in Charles Darwin National Park today.
I only fell off 4 times! Why? Because I don't ride often enough. It is plenty important to stay on top of activities like bike riding and any sport that requires a level of skill or we get very rusty, very quickly - and it hurts!!

Tuesday 03 Aug - 3 Rnds - 50 Double Unders, 25 Wall Balls (2 fer 1)

Bruce's range of movement before a 2 min shoulder mobility drill and his range after - Nice!!
If you do not have Double Unders yet the sub is 3x single skips. What is '2 fer 1' you ask - good question - 2 squats for every throw - easy! If you can not master these in the warm up then normal Wall Balls will be the sub.

Monday 02 Aug - 5 Rounds - 5 Squat Clean Thruster (40/60), 10 Chest to Bar Pull Up

I know it's been a while, just in case anyone has forgotten this is the entrance to the compound! Look familiar?? See you all tomorrow!

Sunday 01 Aug - Open Gym

I'm back!! CrossFit Darwin is open for business. Time to get off the couch!

Saturday 31 Jul - Closed

Practice - A weakness

WOD - 12 Minute AMRAP - 7 Double Unders, 7 KettleBell Swings, 7 BurpeesJustin Riley- owner of CrossFit East Sacramento.
CrossFit Darwin reopens Sunday with Open Gym from 2-4pm. Hope to see you all there!

Friday 30 July - Closed

Practice - Hand Stands

WOD - Run 400m, 100 Squats, Run 400m, 75 Squats, Run 400m, 50 Squats, Run 400m, 25 SquatsBarbell holders at CrossFit Santa Cruz.
Is anyone interested in a 2 day KettleBell Certification next weekend? More details to follow but just putting it out there for your consideration.