Tue 28 Sep - Pull Up Extravaganza!

 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
I want everyone to think of a skill or weakness they would like to work on and we will spend some time working it!

Monday 27 Sep - Fight Gone Bad' - 3 Rnds - Wall Ball (8ft/10ft), Sumo Deadlift HighPull (25/35), Box Jump, Push Press (25/35) Row

 Compare to FGB 14 Jul

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate" the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. However as we do not have rowers (yet) we will sub in a shuttle run.

Sunday 26 Sep - Open Gym

 Relay for Life was a great success!! Luke, Marcus, Michael, Paula, Jacinta, Tanya, Liam and Jasmine saw the night out while Linda, Alana and Stuart called in to cut a few laps for the team! Amazing efforts from you guys. Here are the results - Luke - 152 laps, 60.8k, Marcus - 71 laps, 28.4k, Michael - 59 laps, 23.6k, Paula - 54 laps, 21.6k, Jacinta - 50 laps, 20k, Tanya - 31 laps, 12.4k, Linda - 17 laps, 6.8k, Stuart - 14 laps, 5.6k, Alana - 6 laps, 2.4k. The CrossFit Darwin Baton did 255 laps of The Gardens Oval - thank goodness it was a piece of pvc not a barbell as suggested by a few people!

Saturday 25 Sep - 21-15-9 - Thruster (40/30), Toes to Bar

The Konekt group warming up with some Mobility stretches with Michael before the WOD - so graceful!!

 Reminder there is no Saturday morning session, but there is a 3pm! See you then.

Friday 24 Sep - 10 Rnds - 5 Burpees, 10 SitUps, 5 PushUps, 10 Squats

 

Jay in NZ - this does not look like a work trip!! Hope you guys are having fun over there and doing handstands at every opportunity!

A reminder that Friday afternoon and Saturday morning sessions are canceled for this week. If you need something to fill that gap in your life join us in The Relay for Life at The Gardens Oval from 6pm Friday.

Thursday 23 Sep - 25 Walking Lunge, 20 PullUp, 50 Tyre Jump, 20 Double Under, 25 Ring Dip, 20 KTE, 30 KB Swing (32/24), 30 SitUp, 20 Hang Squat Clean (30/20), 25 Back Ext, 30 WallBall

**NOTE** Friday night (4pm & 5:30pm) and Saturday morning (8am) sessions are canceled this weekend due to The Relay For Life. Friday morning (5:45am & 8am) and Saturday afternoon (3pm) are still on.

Wednesday 22 Sep - 5x5 OverHead Squat then 10m Cone Sprints

  

Great to see a few more people have signed up on our Relay For Life team. If you are still undecided on whether or not to join us you should know there is a free breakfast Saturday morning - surely that's reason enough!!