Friday 20 Jul - 800m Run, 21 DeadLift (100/70), 12 Dumbbell Snatch (25/17.5), 600m Run, 15 DeadLift, 6 Dumbbell Snatch, 400m Run, 9 DeadLift, 3 Dumbbell Snatch

Click here to see Kel G and Kel R visiting CF Santa Cruz West - the original Crossfit.

Thursday 19 Jul - 20 Thruster, 20 GHD Back Extension, 20 SitUp

Strength - Thruster

Wednesday 18 Jul - 100-80-60-40-20 Lunge Step, 50-40-30-20-10 KettleBell Swing (24/16)

Team CFD at the Beer Can Regatta - dominating!! 

Tuesday 17 Jul - 25 Min AMRAP - 12 Ring PushUp, 12 Pistol, 12 Box Jump, 200m Run

Massive stadium crowd for the women's sledge hammer event. Excellent work done by the Aussie and  Kiwi athletes here this weekend.

Monday 16 Jul - 3 Rnd - 10 Power Snatch (60/40), 30 Double Under

Me doing burpees to score sunglasses at The CrossFit Games!

Strength - Power Snatch

Sunday 15 Jul - Open Gym 2-4pm

The athletes at The CrossFit Games making Bar MuscleUps look easy!
There are a few people from CFD competing at the weightlifting comp at The NT Institute of Sport today (Sunday). It starts at 11am, I'm sure they would love some crowd support to help get a PB lift overhead!

Saturday 14 Jul - 10 Rnds - 3 min AMRAP - 10 Squat, 10 PushUp, 10 KettleBell Swing (24/16)