Saturday 13 Apr - 150 Burpees

Everyone should do this WOD at least once in their lifetime!

The Blood, Sweat and Fears crew are holding their weekly 5k run at 8:30am, Start/Finish is on the lawns at Parliament House, opposite Deck Bar.

This Monday, at 6pm, BS&F are holding an outdoor session (it might be body attack….) on the Esplanade at The Cenotaph. It is going to be massive and I encourage you all to go. It is free, it will be fun and it is good to get out of the gym and do something different. 

Friday 12 Apr - 'Nate' - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Thursday 11 Apr - 5 Min AMRAP - Thruster (60/40)

Strength - OverHead Squat

Wednesday 10 April - 3 Rnds - 1K Run, 30 V Sit, 20 OverHead Lunge Step (20/15), 10 Toes To Bar

Tuesday 9 April - 'Tabata Sets' - Double Unders, Pistol Squats, DeadLifts, PushUps

Strength - Push Press

Sammy has qualified for the Regionals! They will be held in Wollongong 24th - 26th May. Let's get the biggest, loudest group together and make the trek down to support Sammy over that weekend. Lisa (CrossFit Top End), who has been doing all of the Open WOD's at CFD, has also qualified. We get to watch 2 great athletes in the big regionals arena!

Also, massive effort from Dan S yesterday to break through the 4min barrier in WOD 13.5 and finish up with 109 reps. Bought the Open Gym house down!

Monday 8 Apr - 12 Min AMRAP - 3 Hang Snatch (50/35), 6 OverHead Squat (50/35), 9 Hang Clean (50/35)

Sunday 7 Apr - Open Gym 2-4pm