Wednesday 17 Nov - 400m Run, 21 KB Swing (24/16), 21 Burpees, 200m Run, 15 KB Swing, 15 Double Unders, 100m Run, 9 KB Swing, 9 Ring Dips

 Compare to 11 Sep

Tuesday 16 Nov - 3 Min AMRAP, Rest 1 Min, Complete 5 times - 3 Power Cleans (60/40), 6 Push Ups, 9 Knees to Elbows

Tobey - totally oblivious to all the hard work going on around him!

Compare to 23 Jun

Monday 15 Nov - 'Nancy' - 5 Rnds - 400m Run, 15 Over Head Squat (40/30)

Compare to 3 Jul

Sunday 14 Nov - Open Gym - 2-4pm

Introducing our newest member 'Riley'!!

Saturday 13 Nov - 'Filthy Fifties - Box Jump, Jumping Pull Up, Kettle-Bell Swing (16/12), Walking Lunge, Knees to Elbows, Push Press (20/15), Back Extensions, Wall Balls, Burpees, Double Unders

 50 reps of every exercise then Crepes @ Parap Market!!

Friday 12 Nov - 10 Rounds - 30 secs of Push Ups, 30 secs of Tyre Jumps, 1min rest

Total reps after 10 rounds is your score

Thursday 11 Nov - 'Annie' - 50, 40, 30, 20, 10 Double Under, Sit Up

Compare to 16 Aug
Some light reading from my friend Justin at CF East Sac here . This is one for the strong guys who still choose to 'muscle' the bar up rather than use technique!

Happy Birthday today to mum!!