Friday 19 Apr - 3x 400m Sprint. Then 5 Rnds - 1 Rope Climb, 10 Dumbbell Snatch (20/15), 20 Squat

Dan on his CF Level 1 Trainers Course last weekend. Sophie and Rob also completed their trainers course a few weeks ago. Nice one guys! 

2-3 min rest between each 400m effort.
Don't forget long socks for the rope climbs.

Thursday 18 Apr - 10 Press, 15 OverHead Squat, 20 PushPress, 25 Front Squat, 30 PushJerk, 35 Back Squat

Mel training hard in Afghanistan, getting ready to come back to CFD as a coach!
Strength - Press and OverHead Squat

This WOD is from CrossFit.com. Weights for all lifts are 50/35

Wednesday 17 Apr - 7 Min AMRAP - 3 Wall Climb, 30 Double Unders

Strength - Weighted PullUp and Turkish Get Up

Tuesday 16 Apr - On the Minute for 10 Minutes - Odd Minute - 5 Clean, Even Minute - 10 Box Jump. 2 Min Rest. On The Minute for 10 Minutes - Odd Minute - 5 Ring Dip, Even Minute - 10 Burpee

Strength - Clean

Monday 15 Apr - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Compare to 19 Jun

For those who remember Kelvin check him out now! Training hard at CrossFit Richmond and half the man he used to be!

Sunday 14 Apr - Open Gym 2-4pm

Another 25 people completed the On Ramp program this week! Great work guys, you all did very well and we look forward to having you join the main group sessions

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.