Tuesday 24 Sep - 500m Row then 10-1 - WallBall, Dumbbell Snatch (20/15) then 500m Row

Strength - Turkish Get Up and Weighted PullUp
CFD is hosting the next NTWA weightlifting comp this weekend, therefore there will be no Pilates on Sunday. Instead Pilates, with Sophie, will be held this Thursday night at 7pm, cost is $10 and non CFD members are welcome so feel free to bring a friend. 

Monday 23 Sep - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)

Strength - OverHead Squat

Sunday 22 Sep - Pilates 11am. Open Gym 2-4pm.

Saturday 21 Sep - 'Partner WOD' - 60 Thruster (20/15), 200m Barbell Carry, 60 OverHead Squat (20/15), 200m Barbell Carry, 60 Hang Power Clean (20/15), 200m Barbell Carry. Rest 3 Mins. 100 Squat, 100 Jumping Split Lunge, 100 PushUp

Partners will share the reps, one works, one rests. If the barbell is placed on the ground there is a 5 burpee penalty.
There is an Intro Session at CrossFit 11 Mile today at 10am, tell your friends!

Friday 20 Sep - 'Tabata Sets' - HandStand PushUp, Bear Crawl, Ring PushUp, Double Under

Strength - Front Squat

Thursday 19 Sep - 7 Min AMRAP - Hang Power Snatch (40/30), Box Jump, PullUp

1 rep of each, 2 reps of each, 3 reps of each and so on until 7 mins is up.
Strength - Hang Power Snatch

Wednesday 18 Sep - 'Salli's 50th' - 50 DeadLift (70/50), 50 Weighted Box Step Ups (30/20), 50 KettleBell Swing (24/16), 50 OverHead Lunge Step (20/15)

Strength - Hang Power Clean

Happy Birthday Salli!