What a great way to start the week. To those who are already familiar with Fran compare to http://www.crossfitdarwin.com/2010/05/wednesday-26-may-fran-21-15-9.html and for all those new to CFD now is your opportunity to meet her!!
Sunday 5 Sep - Open Gym
Just to let those in Defence know, if you deploy on Operations or Exercise your monthly memberships are put on hold until you return. If you have a 10 pass they never expire anyway.
Saturday 4 Sep - 200m Farmers Carry, 21 Burpee PullUps, 21 OverHead Squats, 100m Farmers Carry, 15 Burpee PullUps, 15 OverHead Squats, 50m Farmers Carry, 9 Burpee PullUps, 9 OverHead Squats
Great efforts on the 5k Run today - especially those who have never run that far in their lives!!
Special mention would definitely go to Katrina M who PR'd by 3 1/2 minutes from her last 5k on the 5th May!!
Friday 3 Sep - 5k Run
So just to clarify, the gym will not be open. I will be at the monument, at the Dick Ward Drive end of East Point Road, for runners to turn up at all of the regular Friday session timings. I recommend the 5:45am start to beat the heat of the day. Start and finish is the same place - run out 2.5k turn around around, run back - Easy!
Thursday 2 Sep - 15 min AMRAP - 5 Thruster (45/35), 7 PullUp, 10 RingDip
Just a reminder this Friday all sessions will be a 5k run at Fannie Bay. CrossFit Darwin will be closed. All session timings will be the same as every other Friday - 5:45am (best time to run 5k), 8am, 4pm and 5:30pm
Wednesday 1 Sep - 21-15-9 Turkish Get Up, Sotts Press
We will not time this work out. It is a slow, controlled, skills session. Working on strength, co-ordination and balance. So anyway it's the 1st day of a new month - perfect time to commit to a cleaner diet, don't you think?
Tue 31 Aug - 10 Rnds - 10 Hang Power Clean (40/30), 10 Tyre Jump
All sessions for that day - 05:45am, 8am, 4pm and 5:30pm - will meet at the monument on the corner of Dick Ward Drive and East Point Road. If the thought of running 5k totally freaks you out don't worry - we can scale to 2k, 1k or even 400m! So don't miss it - discover your 5k run time - or improve on your last!
Subscribe to:
Posts (Atom)
