Friday 1 Oct - 'Ryan' - 5 Rounds - 7 Muscle Up, 21 Burpee

 If you want to compete in any of the events at the Fitness Expo this Saturday you no longer have to register by Thursday, we can now register and pay on the day - Easy!

The 4 week Paleo Challenge (Paleotober) has begun. Remember you need to keep a food diary - write down everything you eat (yep, everything) and bring your diary to every WOD. Note - you are allowed 1 cheat meal per week during this month - but write that down too.

Thursday 30 Sep - 8 min AMRAP - 10 Push Press (50/35), 10 KB Swing (24/16), 10 Tyre Jump

 The details for the Paleo Challenge are up on the whiteboard. Have a read, decide if you are in and commit to 4 weeks of eating real food!

Wednesday 29 Sep - 10 Rnds - 15 DeadLifts (60/40), 15 Push Ups

This Saturday there is a Health and Fitness Expo being held at Marrara Christian College from 8am -2pm. There are a number of competitions including Power Lifting (Dead Lift, Back Squat and Bench Press), Strong Man and a Team Event. There are also stalls and activities for the kids. Let me know if you are keen to enter in any of the events as we need to register by Thursday. Do it, it will be fun!!

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.