Monday 1 Oct - 'Adrian' - 7 Rnd - 3 Forward Roll, 5 Wall Climb, 7 Toes To Bar, 9 Box Jump (75cm/60cm)

Ali looking abfab!

Sunday 30 Sep - Open Gym 2-4pm

Ali represented CFD in the Fitness Model category at the INBA Body Building Comp this weekend. As expected Ali hit the stage looking strong and confident. It's so good to see CFD athletes getting involved in many different sports and activities. Using your fitness is what makes all those WOD's worthwhile so, if you are not already, get involved in something that you did not think possible BC (before CrossFit). Marathon? Roller Derby? Weightlifting Comp? Ultimate Frisbee? Training for trainings sake is not as exciting as doing something with it, so do something!   

Saturday 29 Sep - 'Christine' - 3 Rnd - 500m Row, 12 Bodyweight Deadlift, 21 Box Jump. 5 min rest then 'Annie' - 50-40-30-20-10 Double Under, SitUp

Friday 28 Sep - 'Randy' - 75 Power Snatch (35/25)

Drinks for Mel's going away after the 5:30pm session. BYO if you want anything other than beer.

Strength - KettleBell Thruster

Thursday 27 Sep - Every Minute on the Minute for 6 Mins - Pistols, Shoulder Taps. 3 Min Rest. Every Minute on the Minute for 6 Mins - MedBall Cleans, Dumbbell Press (15/10)

Strength - Back Squat, Front Squat, OverHead Squat

Wednesday 26 Sep - 5 Rnd - 15 PushUps, 20 SitUps, 25 Squats

CSC training hard at CFD again, CrossFitters of the future!
Strength - Split Jerk

Tuesday 25 Sep - Run 200m, 20 Hang Power Clean (50/35), Run 200m, 20 Box Jump, Run 200m, 20 PushPress (50/35), Run 200m, 20 WallBall, Run 200m, 20 Power Snatch (50/35)