Friday 13 Sep - 10 HandStand PushUp, 200m Run, 20 Pistol, 200m Run, 30 PullUp, 200m Run, 40 Box Jump, 200m Run, 50 OverHead Lunge Step (20/15), 200m Run

If you have registered for Candy Jam don't forget to pick up your 'race' pack. CFD and CF11 Mile will meet near the toilet block at the Darwin High School end at Mindal Beach, not the toilets at the casino end. There will be over 5000 people there so hopefully we will all find each other!

Thursday 12 Sep - 'Donny' - 21-15-9-9-15-21 - DeadLift (100/70), Burpee

From CrossFit Mainsite

Wednesday 11 Sep - 3 Rnd - 1 Min Row, 1 Min Rest. 3 Rnd - 1 Min Wall Climb, 1 Min Rest. 3 Rnd - 1 Min WallBall, 1 Min Rest. 3 Rnd - 1 Min Toes To Bar, 1 Min Rest

Tuesday 10 Sep - 30-25-20-15-10-5- PushPress (50/35), Squat

Strength - Front Squat

Monday 9 Sep - 4 Rnds - 400m Run, 4 Tyre Flip, 4 Rope Climb

Big intro session on Saturday!
Bring long socks for the Rope Climbs.

Strength - Push Press 

Sunday 8 Sep - Open Gym 2-4pm

Saturday 7 Sep - 'Filthy 50's' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Compare to 25 May
Free Intro Session Today at 10am