Wednesday 12 Jun - 8 Min AMRAP - 4 HandStand PushUps, 8 Toes To Bar, 16 Box Jump

Strength - OverHead Squat and Snatch Balance

Tuesday 11 Jun - 2 Rnds - 1 Min Power Cleans (60/40), 1 Min Shoulder To OverHead (60/40). Rest 1 Min. 2 Rnds - 1 Min Ring Dip, 1 Min Burpee. Rest 1 Min. 2 Rnds - 1 Min Double Unders, 1 Min Row

Strength - DeadLift

Monday 10 Jun - 'Partner WOD' - Run 2k then 2 Rnds - 50 SitUp, 40 KettleBell Swing (24/16), 30 WallBall, 20 Burpee, 10 BoxJump

I think Linda C summed up Devils Mile best! Great effort to all who got through this one on Saturday, epic turnout, thanks to CF11M and CF TopEnd for joining us!

8am and 3pm sessions today

Sunday 9 Jun - Open Gym 2-4pm

Linda K, Queenstown NZ
Good luck to Chico who is doing his 1st Ironman in Cairns today - 3.8k swim, 180k bike ride and 42k run!!!

Saturday 8 Jun - 'BEACH WOD' - 'Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Compare to 12 May 2012

We will meet at Casuarina Beach carpark at both 8am and 3pm.

 Drive to the end of Trower Rd, Brinken, at the roundabout take the exit that goes down the short hill, at the bottom turn left into the car park, it is the first car park, before the surf club. Then take the short walk to the beach from there.

Friday 7 Jun - 25 Min AMRAP - 12 KettleBell Swing (24/16), 12 Thruster (40/30), 12 Toes To Bar

Every Minute, on the Minute 2 Burpees!
Don't forget Saturdays WOD will be held at Casuarina Beach, not CFD.
Also, Monday is a public holiday so session times will be 8am and 3pm.

Thursday 6 Jun - 5 Rnds - 5 Strict PullUp, 10 MedBall Clean, 15 DeadLift (90/60)

CrossFit 11 Mile and CrossFit Top End will be joining us for our beach WOD on Saturday!
Tonight (Thursday) at 6pm the Melioidosis testing team will be back to take our post BS&F blood sample.