Saturday 10 Sep - 50 Med Ball Clean, 10 Burpee, 40 Ring Dip, 10 Burpee, 30 KettleBell Snatch (16/12), 10 Burpee, 20 PullUp, 10 Burpee, 800m Run

A real breakfast! 

For all those keen for some Dragon Boat Racing action on Sunday (whether you put your name down for it or not) be at the Cullen Bay end of Kahlin Oval at 8:15am Sunday morning with water bottle, hat, sunscreen, a chair, CFD shirt and $20. The earlier start is so the team can get some safety instruction and a practice before the big race. Great opportunity to show how strong you all are and how we can adapt quickly to a new sport!!

Friday 9 Sep - 15-10-5 Box Jump, Strict PullUp

Strength - DeadLift

Thursday 8 Sep - 60 OverHead Squat (40/30)

Every time you put the bar down you owe 15 Double Unders at the end.

Wednesday 7 Sep - 15-12-9-6-3 Power Clean (60/40), Bar Facing Burpee

Tuesday 6 Sep - 5 Rnds - 400m Run, 20 PushUp, 10 Knees To Elbows

Great work on the Muscle Ups Jarrod and Eddie also to Kel R for getting HandStand PushUps!

Monday 5 Sep - 'Isabel' - 30 Snatch (60/40)

Sunday 4 Sep - Open Gym - 2-4pm

Good luck with your course Josh. Let us know how it goes at CrossFit Albury Wodonga. See you in a few months!